7 Foods That Relieve Constipation the Natural Way
Digestive issues are extremely common, so
much so that we habitually dismiss them. One of the most widespread
digestive issues is constipation and irregular or incomplete bowel
movements. Oftentimes, these conditions occur because food moves through
the digestive system slower than usual. This can happen for a variety
of reasons ranging from stress, insufficient physical activity,
neurological disorders, medication, poor diet, or dehydration (more on
the topic here:
This is What Causes Constipation).
If going to the bathroom is painful and requires straining, you may have
constipation. Other symptoms include passing less than 3 stools a week,
incomplete bowel movements, and hard, dry, or lumpy stools. Even though
we all experience constipation from time to time, for many people, it’s
a chronic issue. In both scenarios, drinking more water, being as
physically active as possible, and adjusting your diet so that it
includes foods that help alleviate constipation is really effective. We
list 7 such foods and more useful tips and remedies below.
1. Popcorn
Are you in the habit of eating some chips
or nachos when you’re watching TV? If you wish to improve your
digestion, replace those snacks with popcorn. The go-to cinema snack is
both low in calories and packed with fiber: 1 cup of air-popped popcorn
contains only 31 calories and 1.2 g of fiber. Fiber is often advised to
relieve constipation because it adds bulk to the stools, makes them
softer, and promotes healthy gut microflora, too.
All of this will promote regular bowel movements. It’s best to opt for
popcorn without cheese, tons of butter, and other additives because
these are often laden with sodium, saturated fats, and trans fats.
2. Eat more fruit, vegetables, and greens
The easiest way to consume more fiber is to
eat more fruit, vegetables, and greens. Such plant foods as sweet
potatoes, Brussels sprouts, kale, spinach, apples, pears, berries, and
avocados are all rich in fiber. Some fruits have added benefits that
relieve constipation as well:
Kiwifruit is rich in both fiber and an enzyme called actinidain that
is hypothesized to have natural laxative effects. Studies have shown
that eating kiwis daily for 4 weeks reduced patients’ reliance on
laxative use.
that was suggested to improve bowel function.
Figs also contain an enzyme called ficain that was suggested to
improve bowel function.
Citrus fruits have also been shown in studies to improve digestion,
likely due to the flavanol antioxidant called naringenin.
To experience the beneficial effects of fruit for your digestion, eat
them daily. The US Department of Agriculture recommends eating about 2
cups of fruit every day. As for vegetables and greens, 2½ cups are
recommended daily.
3. Prunes
Constipation Relief Prunes
Dried plums, commonly know as prunes, have
quite a lot of scientific research backing their effectiveness at
reducing constipation. This dried fruit has the perfect combination of
high fiber content, natural laxatives, and ingredients that promote the
growth of healthy gut bacteria.
There are 2 grams of fiber in just 3 prunes (about 1 oz or 28 g), which
is about 8% of one’s recommended daily fiber intake. Additionally, dried
plums contain an ingredient called sorbitol that has a laxative effect.
Lastly, prunes have phenolic compounds that are believed to nourish
beneficial gut bacteria.
One study found that eating 100 grams of prunes (about 10-11 prunes) per
day improved the frequency and consistency of bowel movements better
than psyllium, a dietary fiber supplement.
4. Seafood
Seafood is beneficial for our body for many
reasons. Not only is it a healthy source of protein, but it’s also
packed with essential vitamins, minerals, and other nutrients that make
our brains work better, our bones stronger, and our eyesight better.
According to the 2015-2020 Dietary Guidelines for Americans, adults
should eat at least 225 g (8 oz) of seafood every week.
Crucially for the matter at hand, seafood is rich in magnesium, an
essential mineral that is known to reduce one’s risk of constipation. To
learn more about the importance of magnesium in one’s diet and sources
of magnesium, read our article titled Top 5 Most Common Nutrient
Deficiencies.
5. Flax seeds and chia seeds
Both flaxseeds and chia seeds are
well-known remedies for constipation. These seeds packed with fiber; for
example, just 28 g (1 oz) of chia seeds have 10.6 g of fiber, which is
about 42% of one’s daily needs. Apart from that, these seeds are super
effective at absorbing and retaining water, which will soften the stools
and increase their bulk. Adding these seeds into your diet is simple,
too. Just sprinkle some on any meal, be it a salad, soup, a stir-fry, or
oatmeal, and you’re done.
6. Legumes
Lentils, beans, and peas are also a great
option if you’re suffering from constipation. These foods are very rich
in protein and beneficial vitamins and minerals, so everyone will
benefit from eating them often. The characteristic that makes legumes an
attractive choice for constipation relief is the high fiber content - ½
cups of cooked legumes can have between 7-9 grams of fiber, which is
about a third of your daily requirement.
In addition, consuming legumes has anti-inflammatory benefits, too,
which can help reduce the bloating and discomfort associated with
constipation. Finally, eating legumes promotes the production of butyric
acid, which is a natural laxative produced by the human body.
7. Olive Oil
The last food ingredient on our list is
olive oil. Research suggests that consuming olive oil may alleviate
constipation. The oil functions as a lubricant laxative, coating the
intestinal walls and making it easier for food to pass. It may be also
stimulating the small intestine. Of course, you can simply drizzle some
olive oil on your salads and use it to prepare other foods, but you can
also take olive oil separately.
In one study, patients took 4 milliliters (a bit less than a teaspoon)
of olive oil daily to relieve constipation and increased the dose if
needed. If you want to try this method, you can take a spoonful of olive
oil alone or mix it with some liquid (like milk or juice).
Useful Tips and Information
Constipation is an uncomfortable topic to
discuss, so people often resort to over-the-counter laxatives before
they see a medical professional. Unfortunately, taking laxatives without
supervision can make you reliant on them permanently, which is
obviously not ideal. Instead, you should first focus on the lifestyle
changes that can help with your symptoms.
Here are a few tips:
Avoid foods that are known to cause constipation, such as unripe
bananas, pasta, and white rice.
Drink plenty of water - at 6-8 glasses of water every day - to
prevent constipation caused by dehydration.
Move around more. Physical activity improves your intestinal
motility. You can choose any type of physical activity you enjoy, be it
running, walking, yoga, swimming, or going to the gym.
Engage in relaxing activities. Stress-induced constipation is more
common than you think, so make sure that you’re taking care of your
mental state, too, in whichever way you prefer. We have an entire
article on this topic here - Can Stress Cause Constipation?
Introduce foods that alleviate constipation slowly. Changing your
diet dramatically may upset your stomach, so start adding in the foods
we mentioned above gradually.
When to see a doctor.
In some cases, constipation may be a sign of a
more serious underlying condition or even a medical emergency. If you’re
experiencing constipation along with severe abdominal pain, blood in
the stool, unintended weight loss, or vomiting, it’s important to see
your doctor.