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6 Amazing Foods That Can Help Relieve Constipation

Foods that Relieve Constipation
Foods that relieve constipation include fiber rich foods such as raw vegetables and fruits. Plenty of water intake is also necessary to ease the discomfort. To know more about foods high in fiber, read ahead...
Nicks J
Last Updated: Mar 19, 2018
Constipation is one of the many health problems that cannot be cured unless the patient is put on a proper diet. Constipation is a digestive health problem characterized by painful bowel movement. People suffering from constipation find it extremely difficult to eliminate stools out of the body. This is because the stools are hard and dry. As a result, the patient struggles to eliminate solid waste. Doctors opine that an unhealthy diet is the main reason behind constipation. However, an easy and inexpensive solution to this problem is to eat foods that relieve constipation. Following some simple dietary changes can work wonders to get rid of this troublesome condition.
Foods for Alleviating Constipation
Foods that are known to relieve constipation are the ones included in the diet for constipation. There are plenty of options when it comes to foods that help to improve this condition. These foods are easily available in the market and one does not have to spend a fortune to include them in their diet. Some of the foods are listed below:
Fiber Rich Foods
The key to eliminate constipation is to soften the stools. This is possible if fiber is made an integral part of the diet. Fiber adds bulk to the stool, which in turn helps to normalize stool texture. So, a high fiber diet is essential to reduce symptoms of constipation. Fresh fruits, and vegetables such as tomatoes and cabbage contain a high amount of fiber.
Tomatoes and cabbage
Broccoli, strawberries, blackberries, walnuts, wheat, bran and whole grains are some of the fiber foods helpful for softening the stools, thus making it easy for evacuation. A daily intake of 20-35 grams of fiber is beneficial to relieve constipation. Those seeking relief from constipation should also include foods such as rye, rice, legumes and oats in their diet. Including whole grain rice or fresh wheat bread in the diet can not only relieve but also prevent constipation.
Other foods that contain high levels of dietary fiber include
  • Raw vegetables such as carrots, potatoes and peas
  • Salad made from green leafy vegetables
  • Raisins
  • Prunes (dried plums)
Figs and dates
Fruits such as dates and figs aid in digestion, and are extremely beneficial for people suffering from constipation. These fruits, being rich in fiber and mineral, can help to get rid of constipation within hours. Fruits such as grapes are highly nutritious and a rich source of vitamins, fiber and minerals. Hence, addition of grapes is an excellent choice for relieving constipation.
Another fruit that is considered to be one of the best foods to alleviate constipation is papaya. A ripe papaya is easily digestible and also provides numerous health benefits as it contains a high amount of vitamin C and vitamin E. People with chronic constipation are often advised to eat only ripe papayas at breakfast.
Is constipation driving you nuts? If yes, then it's time to include nuts in your diet. When eaten in moderation, almonds act as a natural laxative, thanks to their high fiber content. Chronically constipated patients may also experience relief by eating raw almonds. Many patients who have tried all sorts of constipation remedies but in vain, did notice a considerable improvement in their bowel function with intake of almonds. Just a handful of them everyday can work wonders to regulate your disturbed bowel movement. To be precise, 1/4 cup of raw almonds (35-40 g) daily can certainly be helpful to ease bowel movement.
Flax seeds
Yogurt with flax seeds
Being rich in soluble fiber, flax seeds do a dual job of relieving and preventing constipation. Having a cup of yogurt containing 2 tablespoons of grounded flax seeds daily is useful to improve bowel function.
You can also get rid of your uncomfortable bowel movement by introducing beans into your diet. Kidney beans, pinto beans and lima beans promote the formation of soft stools as they contain a substantial amount of fiber. Regularly eating a bean salad that is primarily made up of corn, green onion, bell pepper and pinto beans will surely help to ease constipation.
Yogurt can also contribute to improve constipation symptoms. It is observed that a diet lacking in yogurt can be the cause of constipation. Yogurt promotes growth of healthy bacteria which plays a key role in the proper digestion of the food. Absence of this bacteria can have a negative impact on the digestion process, which can then lead to constipation. In fact, consumption of yogurt is an effective treatment for various gastrointestinal conditions.
Man drinking water
Yet another reason behind hardened stools is inadequate consumption of water. Therefore, along with fiber foods, it is an absolute must to consume sufficient amount of water daily. Increasing the fiber intake but not drinking enough water will not give the desired result. People with constipation are often asked to increase their water intake and other fluids such as fruit and vegetable juices. Daily consumption of around 6-8 glasses of water is necessary to restore normal bowel movement.
Apart from including vegetables and fruits in the diet, you must stay away from certain foodstuffs that are known to worsen constipation. For instance, processed foods such as chips, dairy products (ice cream) and junk foods can aggravate symptoms of constipation. So, until your constipation does not get cured, limit or completely avoid these processed food items.

Constipation is not at all a serious problem but can be very annoying. By adding these nutritious foods that relieve constipation in the diet, one can banish constipation within a short span of time as well as reap plenty of other health benefits.