FOODS Struggling with constipation? You’re not alone. Many people experience occasional digestive issues, but the good news is that incorporating certain foods into your diet can help keep things moving smoothly. Here are 15 foods that can help alleviate constipation and improve your digestive health.
1. Prunes
Known as a natural laxative, prunes are rich in fiber and sorbitol, which help to soften stools and promote regular bowel movements.
2. Apples
Apples are high in fiber, especially if you eat the skin. They contain pectin, a type of soluble fiber that can help to soften stools.
3. Pears
Pears offer a good dose of fiber and also contain sorbitol, making them another great choice for relieving constipation.
4. Kiwi
Kiwi is packed with fiber and contains actinidin, an enzyme that can improve gut motility and reduce constipation.
5. Figs
Fresh and dried figs are rich in fiber and can help to increase the bulk of your stool, making it easier to pass.
6. Spinach and Other Greens
Leafy greens like spinach, kale, and collard greens are full of fiber, magnesium, and water, which can help to regulate your digestive system.
7. Beans, Lentils, and Peas
Legumes are an excellent source of both soluble and insoluble fiber, which can help to keep your digestive system moving.
8. Chia Seeds
Chia seeds are loaded with fiber and can absorb water, forming a gel-like consistency that helps to soften stool and promote regular bowel movements.
9. Flaxseeds
Flaxseeds are high in both soluble and insoluble fiber and can help to relieve constipation by increasing stool bulk and water content.
10. Whole Grains
Whole grains like oats, brown rice, and whole wheat bread are rich in fiber, which can help to prevent constipation.
11. Yogurt and Kefir
These fermented dairy products contain probiotics, which can improve gut health and regularity.
12. Sweet Potatoes
Sweet potatoes are a great source of fiber, particularly when eaten with the skin on. They also contain a good amount of water, which can help to ease constipation.
13. Berries
Berries such as strawberries, raspberries, and blackberries are high in fiber and water, which can help to improve bowel movements.
14. Broccoli
Broccoli is rich in fiber and contains sulforaphane, a substance that may protect the gut and improve digestion.
15. Nuts and Seeds
Nuts and seeds, like almonds, walnuts, and sunflower seeds, are good sources of fiber and can help to promote regular bowel movements.
By including these foods in your diet, you can help to alleviate constipation and keep your digestive system healthy. Remember to stay hydrated and maintain a balanced diet for optimal digestive health.