Constipation is a common and uncomfortable ailment that affects many people. The condition, which is generally defined as having fewer than three bowel movements per week, can cause pain and discomfort and prevent sufferers from functioning normally.
The good news is that certain foods can help prevent constipation or help individuals overcome it. The key to preventing constipation is to consume high levels of fiber, which is recommended at over 25 grams per day for healthy adults. We’ve compiled a list of the best foods for constipation relief. Even better, you can learn everything you need to know about constipation – and how to find relief – with a search online right now.
Prunes are high in fiber and contain approximately 7 percent of the daily fiber requirement. Eating prunes or dried prunes is the best way to get fiber, and prune juice, which contains natural laxative sorbitol, can also be beneficial.
Pears are a great way to move stool through the intestines and are high in natural sugars. One medium pear contains approximately 6 grams of fiber.
Broccoli is a well-known health food that contains approximately 2 grams of fiber per cup, making up nearly 10 percent of a woman’s daily fiber requirement.
Flaxseeds are an excellent source of omega-3 fatty acids and both soluble and insoluble fiber. They also contain a large amount of lignans, which have antioxidant qualities.
Carrots contain soluble fiber, which can help carry low-quality cholesterol out of the body through stool. Carrots have also been shown to improve feelings of satiety and fullness.
Beans contain a high amount of insoluble and soluble fiber, and virtually all types of beans are beneficial for relieving constipation.
Peaches are delicious and contain a high amount of fiber. One small peach contains approximately 2 grams of fiber, and larger peaches can contain up to 3.5 grams of fiber.
Pineapple contains bromelain, which can help remove blockages in the digestive system and improve bowel functionality. One cup of unsweetened pineapple juice contains half a gram of fiber.
Figs are high in natural fiber and are a delicious treat on their own or in desserts. One dried fig contains nearly 1 gram of fiber.
Yogurt contains probiotics that help in the digestive process and reduce constipation.
Berries are a great source of fiber and antioxidants. A cup of fresh strawberries contains 3 grams of fiber, and raspberries and blackberries offer 8 grams and 7.6 grams, respectively.
Kiwis are high in fiber and contain an enzyme known as actinidin, which is believed to be responsible for positive effects on gut motility and bowel habits.
Popcorn is high in fiber and low in calories, with a 3-cup serving containing 3 grams of fiber.
Nuts are another beneficial snack food that is high in fiber. Almonds contain 3.5 grams of fiber per one-ounce serving, while pecans offer 2.6 grams and walnuts have 1.9 grams.
Spinach is packed full of fiber, with just one cup of cooked spinach containing 4.3 grams of the nutrient. Spinach is also rich in magnesium, which helps to move stool through the digestive system.
Get Back To Feeling Normal
Relieving constipation can be as simple as incorporating high-fiber foods into your diet. Whether you prefer fruits, vegetables, nuts, or other healthy snacks, there are many options to choose from that can help alleviate discomfort and improve digestion.
By consuming more fiber, you can prevent constipation from occurring and reduce the chances of developing related health issues. So next time you’re looking for a healthy snack, remember to reach for foods that can help you feel better and stay regular.