10 Key Foods To Help Relieve Constipation

1. Prunes

Prunes, and prune juice, are well-known for their natural laxative effects due to their high fiber and sorbitol content.

2. Fiber-Rich Cereals

Cereals that are high in fiber, especially bran cereals like bran flakes, can help promote regularity. Look for cereals with at least 5 grams of fiber per serving.

3. Oats

Oatmeal is a good source of soluble fiber, which can add bulk to the stool and aid in bowel movements.

4. Fruits

Many fruits are high in fiber and can help relieve constipation. Prunes, apples, pears, and berries are particularly effective.

5. Vegetables

Leafy greens, broccoli, carrots, and sweet potatoes are rich in fiber and can be beneficial for relieving constipation.

6. Legumes

Beans, lentils, and chickpeas are excellent sources of fiber that can aid digestion and alleviate constipation.

7. Nuts and Seeds

Almonds, chia seeds, flaxseeds, and sunflower seeds are high in fiber and healthy fats, making them useful for promoting regular bowel movements.

8. Yogurt with Probiotics

Some probiotic-rich yogurts can help maintain a healthy gut microbiome, which is essential for regular digestion.

9. Water

Staying well-hydrated is crucial for softening stool and preventing constipation. Ensure you drink enough water throughout the day.

10. Fiber Supplements

If increasing your fiber intake through food is challenging, consider soluble fiber supplements like psyllium husk or methylcellulose, which can help with bowel regularity.