The 10 Best foods for constipation relief

Here are 10 foods that can help relieve constipation and keep you regular.

Best food for Constipation relief

Prunes (Dried plum)

Prunes, which are dried plums, are frequently used as an all-natural constipation treatment.

Per 1/4 cup (40 grammes) serving, they have a high fiber content of almost 3 grams. This amounts to 12% of the recommended daily intake for fiber (RDI) set by the American Heart Association.

Prunes contain cellulose, an insoluble fiber that raises the water content of the stool, giving it the potential to be more voluminous. Meanwhile, short-chain fatty acids are created by the fermentation of the soluble fiber in prunes in the colon, which can also result in an increase in stool weight. Overall this is the best food for constipation relief.

Apples 

Apples contain a lot of fiber. In actuality, one medium apple (200 grams) with the skin on has 4.8 grams of fiber, which is 19% of the RDI.

Apples contain soluble fiber, primarily in the form of a dietary fiber known as pectin, even though the majority of that fiber is insoluble .

Short-chain fatty acids are created when pectin is quickly digested by bacteria in the stomach. These acids have the ability to draw water into the colon, soften stools, and shorten gut transit times.

Pears

Another fruit high in fiber is the pears, which contain 5.5 grams in a medium-sized fruit (about 178 grams). This is one of the best food for constipation relief.  It represents 22% of the RDI for fiber.

Pears are notably high in fructose and sorbitol when compared to other fruits, in addition to the advantages of fiber.

A form of sugar that some people have trouble absorbing is fructose. This indicates that a portion of it enters the colon and draws water there through osmosis, causing a bowel movement.

Kiwi 

Here is the fourth food for constipation relief. There are around 2.3 grams of fiber in one kiwi (75 grams), which is 9% of the RDI.

In one trial, a kiwi-derived supplement was eaten for 28 days by 19 healthy people. When compared to a control group, researchers discovered that doing so significantly increased the number of bowel movements each day.

In another study, 11 healthy people who had two kiwis every day for two weeks had more bowel movements and loose stools.

Figs

Figs are a fantastic method to increase your fiber intake and encourage regular bowel movements.

50 grams of a medium raw fig has 1.5 grams of fiber. Additionally, just half a cup (80 grams) of dried figs has 7.9 grams of fiber, or nearly 32% of the recommended daily intake.

In a previous study, fig paste was used to treat constipation in dogs for three weeks. It was discovered that fig paste shortened intestinal transit time and increased stool weight. This is a helpful food for constipation relief. 

Citrus fruits

Oranges, grapefruits, and mandarins are just a few examples of citrus fruits that make a tasty snack and are high in fiber.

One orange, for instance, which weighs roughly 154 grams, has 3.7 grams of fiber, or 15% of the RDI. In contrast, one grapefruit (weighing roughly 308 grams) has over 5 grams of fiber, which satisfies 20% of your daily needs. This is the best food for constipation relief.

Pectin, a soluble fiber found in citrus fruits, is particularly abundant in the fruit’s peel.         Pectin can shorten the duration of intestinal transit.

Spinach and other greens

In addition to being high in fiber, vegetables like broccoli, Brussels sprouts, and spinach are also excellent sources of folate and vitamins C and k.

These vegetables aid in giving stools weight and volume, which facilitates bowel movement.

Cooked spinach provides 4.7 grams of fiber, or 19% of the RDI, per cup (180 grammes).

Artichoke

Artichokes have a prebiotic impact, supporting regularity and excellent gut health, according to scientific research.

Prebiotics, which include inulin, are indigestible carbohydrates that feed the good bacteria in your gut, boosting their population and thwarting the growth of pathogenic bacteria.

Rhubarb

A leafy plant called rhubarb is widely known for its ability to stimulate the bowels. This is also in the list of food for constipation relief. 

It contains sennoside A, most often referred to as Senna, a well-known herbal laxative.

Sennoside A from rhubarb, according to rat research, reduces levels of aquaporin 3, a protein that controls the flow of water in the intestines.

Sweet Potato

A good source of fiber is found in sweet potatoes, which can aid with constipation.

3.6 grams of fiber, or 14% of the RDI, can be found in one medium sweet potato (about 150 grams).

Most of the fiber in sweet potatoes is insoluble and comes in the form of cellulose and lignin. Pectin, a soluble fiber, is also present.

The consumption of numerous fruits, vegetables, legumes, and seeds might ease useful.

A high-fiber food for constipation relief, give them weight and volume, and encourage bowel motions. However, high-fiber diets may worsen in some people, so it’s vital to discuss your options with your doctor.

Additionally, it’s crucial to consume a lot of water. Keep in mind that as your fiber intake rises, so will your need for fluids. Another important element in reducing constipation symptoms and establishing healthy bowel habits is regular exercise.