11 Best Constipation Relief Foods To Promote Healthy Digestion!

Hello, readers! We've all been there – that feeling of sluggish digestion and difficulty passing stool. Constipation is a common health problem, with a prevalence of around 16.8% in India. It can be chronic, especially in older people. Often caused by a lack of fibre and hydration, constipation can also be triggered by stress, certain medications, and even underlying medical conditions.

In most cases, constipation relief foods and regular exercise work harmoniously to alleviate the effects of constipation. Yep, those magical edibles that can help get things moving smoothly again in our digestive system! Whether it is an occasional thing or a recurring issue, incorporating certain foods into your diet can make a difference. This blog unveils 11 of the best constipation relief foods to promote healthy digestion and get you back on track. Keep reading!

Table Of Contents

1.11 Constipation Relief Foods To Promote Healthy Digestion 

2. Dietitian's Recommendation

3. The Final Say

4. FAQs

5. References

11 Constipation Relief Foods To Promote Healthy Digestion 

The most essential nutrient that you should incorporate in your diet is fibre, which you can attain from the following constipation relief foods: 

1. Kiwi

Fibre is a crucial nutrient that kiwi fruit provides to release stool in bulk and relieve constipation. One medium kiwi contains approximately 2.1 grams of dietary fibre. It increases stool frequency, softens stools, and facilitates bowel movements. 

2. Bananas

A medium-sized banana contains about 3 grams of fibre. No wonder it is one of the most commonly suggested food items in an Indian household for constipation. Fibre is essential in preventing and alleviating constipation. It not only absorbs water to soften the stool but also improves the movement of stool through the intestinal tract.

3. Prunes

Prunes are known to be effective against constipation. Prune is a dried plum. Their high amount of phenolic compounds, which have a laxative effect, helps relieve constipation. You can eat plums as a whole to alleviate constipation.

4. Apple

An apple a day makes the doctor go away! This is not just a saying because eating an apple daily can help prevent constipation and improve symptoms in people who already suffer. A medium-sized apple contains about 4.4 g of fibre, most of which is pectin. Studies have revealed that gut bacteria break down pectin into short-chain fatty acids, facilitating easier digestion and bowel movements. 

Also Read: Grab Up These 8 Best Foods For Bone Health And Muscle Development 

5. Pear

Because they contain a lot of fibre, especially insoluble fibre, which gives stool more volume and encourages regular bowel movements, pears can help relieve constipation. The amount of dietary fibre in a medium pear is roughly 6 grams. Furthermore, pears have sorbitol, a sugar alcohol with laxative qualities that helps soften stools and facilitate their passage through the intestines, which makes them very useful for treating constipation.

6. Figs

Both raw and dried figs are great sources of fibre, which aids in maintaining healthy gut flora and treating constipation. Approximately 75 g of dried and raw figs contain 7.3 g and 2 g of fibre, respectively. Dried figs contain higher levels of fructans, a type of soluble fibre that acts as a prebiotic. Prebiotics feed healthy gut bacteria, producing short-chain fatty acids (SCFAs). SCFAs stimulate gut motility and improve stool consistency.

7. Spinach

Spinach is a common leafy vegetable packed with fibre, which is an ideal vegetable option when looking for constipation relief foods. Spinach is also a good source of magnesium, a mineral that can relax muscles in the digestive tract, including the colon. Relaxed colons allow for easier stool movement.

8. Oats

Oats are suitable for people suffering from constipation because they are fibre-rich. Oat bran is the grain's outer shell packed with fibre. Oats also contain beta-glucan, a specific type of soluble fibre that promotes beneficial gut bacteria growth. These bacteria contribute to smoother digestion.

9. Flaxseeds

One of the commonly used traditional remedies for constipation, flaxseeds act as a natural laxative due to their presence of both soluble and insoluble fibre. Flaxseeds also contain lignans, which may have prebiotic properties. Like fructans in figs, lignans can promote the growth of beneficial gut bacteria, further aiding digestion.

Also Read: Top 10 Potential Benefits Of Flax Seeds As A Superfood 

10. Sweet Potatoes

Unlike regular potatoes, sweet potatoes boast a good amount of fibre (around 4g per medium potato). This fibre helps bulk up stool and promotes smoother passage through the digestive tract. Sweet potatoes are rich in vitamin A, which plays a role in maintaining healthy intestinal lining. A healthy gut lining is crucial for efficient nutrient absorption and proper digestion.

11. Probiotics

Probiotics are advantageous microorganisms with numerous health advantages. They contain bacteria such as bifidobacteria and lactobacilli, which help maintain levels of good bacteria in the digestive tract. This aids in proper digestion and prevents constipation.

Dietitian's Recommendation

As a dietitian, I suggest a fibre-rich diet to alleviate constipation. Your meals should incorporate foods that are rich in fibre. Another option for getting rid of constipation would be to take ToneOp Care's Isab Go+ Sachets, which are practical and handy. They contain ispaghula husk and lactitol monohydrate, which function in unison to relieve aches and pains in the stomach. Additionally, this combination gently supports your digestive system and encourages regular bowel motions. It strengthens the digestive system, reduces gas and bloating, promotes healthy bowel movements, and improves food absorption.

                                                                                         Dt. Lavina Chauhan

The Final Say

Constipation is not life-threatening, but long-lasting and severe constipation should be evaluated and treated by a doctor. It is a warning sign of many dangerous diseases, such as ulcerative colitis, diverticulitis, intestinal obstruction, and irritable bowel syndrome. So, it is essential to incorporate constipation relief foods into your diet and exercise regularly, as exercise stimulates the intestinal muscles, helps with stool passage, and fights constipation.