6 Foods to Help Relieve Constipation

Constipation is a common digestive issue that can cause great discomfort and frustration. While there are various over-the-counter remedies available, there are natural ways you can alleviate your symptoms.

One effective approach is to incorporate certain foods into your diet that can promote regular bowel movements and relieve constipation. 

Dr. Oforbuike Ewelukwa is a board-certified physician who specializes in helping your digestive system work well. 

In this blog, he and our team at Imperial Digestive Health Specialists PLLC offer an easy-to-follow list of foods that you can include in your meals to help ease constipation naturally.

1. Prunes

Prunes, also known as dried plums, are renowned for their laxative effect. They’re high in fiber, sorbitol, and natural sugars, which act as natural laxatives in your body. Consuming prunes or drinking prune juice can help soften your stools and stimulate bowel movements. 

Try adding a few prunes to your breakfast cereal, or snack on them throughout the day to reap their digestive benefits.

2. Fiber-rich vegetables

Vegetables that are high in fiber are excellent choices for promoting regularity and relieving constipation. Consider adding to your diet:

• Broccoli
• Spinach
• Kale
• Brussels sprouts
• Carrots

These foods can add bulk to your stools, have your digestive tract work as it should, and ensure you're getting the necessary nutrients.

3. Whole grains

Whole grains are valuable allies in the fight against constipation. Try adding the following to your diet:

• Oats
• Barley
• Quinoa
• Brown rice

The insoluble fiber found in whole grains adds bulk to your stool, while the soluble fiber absorbs water, softening your stool and facilitating its passage. 

Swap refined grains for whole grains in your diet to boost your fiber intake and keep constipation at bay.

4. Fruits with skin

Fruits with skin intact are rich in fiber and water, both of which are essential for preventing and relieving constipation. Some of the best choices include:

• Apples
• Pears
• Berries
• Kiwi

Their skins contain insoluble fiber that adds bulk to stool. In addition, the high water content of these fruits helps hydrate your body and soften stool, making it easier to pass.

Enjoy whole fruits as snacks or incorporate them into smoothies for a delicious and nutritious way to support digestive health.

5. Legumes

Legumes are packed with fiber, making them an ideal addition to a constipation-relieving diet. Some include:

• Beans
• Lentils
• Chickpeas
• Peas

Fiber-rich legumes promote regular bowel movements by adding bulk to stool and facilitating its passage through the intestines. They also contain resistant starch, which acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy digestive system.

You can incorporate legumes into soups, salads, and stews for a hearty and fiber-packed meal that aids in relieving constipation.

6. Hydrating foods

Taking in hydrating foods can provide the hydration your body needs to maintain healthy bowel movements and prevent constipation. That’s why it’s important to consume foods with high water content like:

• Cucumbers
• Watermelon
• Tomatoes
• Celery

These not only provide water to soften stool but also contain fiber to promote bowel regularity. Incorporate hydrating foods into your meals and snacks to stay hydrated and keep constipation in check.

If you’re ready to relieve constipation naturally and promote your overall digestive health, do your best to add these foods to your diet. You should also drink plenty of water, exercise regularly, and listen to your body's cues for optimal digestive function. 

If your constipation persists or becomes severe, reach out to our friendly staff at Imperial Digestive Health Specialists in Katy, Texas, to book an appointment. You’ll receive personalized advice and expert treatment options.

Call or text us at 832-639-5725 or click here to book online.