15 Foods That Help You Get Rid of Constipation

Are you finding it difficult to pass stool? Is it affecting your daily life and causing distress? If so, you might be experiencing constipation. This condition occurs when bowel movements become infrequent or challenging, often defined as having fewer than three bowel movements a week. Common causes include inadequate water intake, low dietary fibre, irregular eating habits, stress, or disruptions in routine.

Constipation is typically caused by slow movement of food through the digestive system. Factors like dehydration, poor diet, medications, illnesses, nervous system disorders, or mental health issues can contribute to this problem. If constipation persists for more than two days, consult a doctor and consider medication. Prolonged cases can lead to complications like a swollen abdomen, haemorrhoids, anal fissures, or even rectal prolapse.

Prevention and Home Remedies

Maintaining a fibre-rich diet, staying hydrated, exercising regularly, and managing stress through yoga or meditation are effective strategies to prevent or alleviate constipation. Adults should aim for 25 to 31 grams of fibre daily and consume plenty of water to soften stools and make them easier to pass.

While occasional constipation can often be resolved with dietary and lifestyle changes, over-the-counter laxatives may provide temporary relief. However, long-term use of laxatives should be avoided to prevent dehydration or dependency.

Foods to Relieve Constipation

Here’s a list of fruits, vegetables, and other foods known to help combat constipation:

# Banana

Rich in potassium and electrolytes, bananas improve digestive health and support regular bowel movements.

# Orange

Packed with vitamin C, fibre, and the laxative flavonoid naringenin, oranges help soften stools and ease bowel movements.

# Raspberry

High in fibre, raspberries add bulk to stools and promote smoother digestion.

# Kiwi

With its high fibre and water content, kiwi acts as a natural laxative, helping to produce softer, bulkier stools.

# Apple

Apples are rich in pectin, a soluble fibre that promotes stool movement through the intestines and alleviates constipation.

# Fig

Known for their high fibre content, figs naturally tone and nourish the intestines, aiding in smoother digestion.

# Prunes

A classic remedy for constipation, prunes are rich in insoluble fibre, which increases stool water content and adds bulk.

# Pear

Pears contain fructose and sorbitol, which have mild laxative properties, making them effective in easing constipation.

# Bael Fruit

Common in Ayurveda, bael fruit pulp is a quick remedy for constipation.

# Grapes

Rich in water and fibre, grapes can support better bowel movements, particularly for some individuals.

# Broccoli

Broccoli contains sulforaphane, which supports digestion and prevents overgrowth of harmful intestinal bacteria, promoting regularity.

# Sweet Potato

Loaded with fibre, water, magnesium, and vitamin B6, sweet potatoes act as a natural laxative.

# Spinach

High in fibre and magnesium, spinach helps the colon eliminate waste efficiently.

# Brussels Sprouts

A great source of fibre and folate, Brussels sprouts add bulk to stools and support regular bowel movements.

# Artichokes

Artichokes function like a scrub for the intestines, aiding digestion and promoting healthy elimination.

Incorporating these foods into your diet can naturally ease constipation and improve digestive health. Regular monitoring of bowel movement patterns is essential to identify and address any changes early on.