10 Good Foods to Help Relieve Constipation

Our body is a reflection of our habits and the lifestyle we follow. If we treat our bodies like machines and consume excessive junk, it brings fierce change to our health and body. We should keep a check on our diet and always go for a healthier lifestyle but this will only be possible if we are aware of the products available in the market. Excessive of everything is harmful, no matter how many benefits the source offers.

The aim is to maintain a balanced diet with selective and enriched sources that do not disturb the guts and cause constipation. Human gut health faces constipation as a very common problem. It is caused when food moves too slowly down the digestive tract. Certain foods help mitigate the problems humans face due to constipation.

Foods That Help Relieve Constipation

In this tutorial, we bring to you some amazing foods that help increase stool frequency and reduce constipation problems.


Doctors advise on the consumption of apples due to the rich fiber content in the fruit variety. Fibre helps the body to produce roughage and softens the stool. The skin of an apple alone contains 4.8 grams of fiber (per 200g). Apple consists of both soluble and insoluble fibers. Since it softens the stool, bowel movements are accelerated. They can be eaten in combination with salads to boost health and treat constipation.


Kiwis are rich in fibers consisting of 2.3 grams (per 75g). Kiwi also accelerates bowel movement and softens stools. Eating an average of 2 kiwis a day for 3-4 weeks increases bowel frequencies and improves human health. Kiwis can be consumed both with and without peeling the outer layer. Doctors suggest kiwi smoothies and shake in addition to other fiber-enriched fruits to boost immunity and treat constipation.

Sweet Potato

Sweet potatoes are highly rich in fiber and protect the body from constipation and other stomach-related issues. It consists of 3.6 grams of fiber in about 150 grams. Doctors advise consuming sweet potatoes for a week or so to improve bowel movements. Sweet potatoes also relieve the body from the discomfort and strain of passing hard stool. It consists of mainly insoluble fibers and the major components are cellulose and lignin.

Beans and Peas

Beans especially Navy beans are highly rich in fibers consisting of a whooping 19.1 grams in about 182 grams. Some beans can also consist of 7.8 grams of fiber (99 grams). Along with the beans peas and pulses also prevents constipation by nourishing the intestines and the gut. Pulses consist of both soluble and insoluble fibers and can smoothen the passage of stool transfer.

Whole Grains

Whole grains in the form of bread or porridge can also serve as a food variety to avoid constipation. Grains are a popular source of fiber; the average fiber content in these dietary sources is about 3.5-4 grams in about 64 grams.

Whole grains can be very beneficial and are sometimes preferred over medicines as it induces roughage formation and increases bowel frequency. These dietary sources also protect the body from other stomach and intestine-related issues and boost the digestive processes.

Spinach and Green Vegetables

Spinach, broccoli, and a few other green vegetables like flat beans, and okra, are great sources of fiber and vitamins like C and K, and other micronutrients. Spinach consists of a decent 4.7 grams of fiber in a cup of 180g. These green vegetables increase the weight and decrease the stickiness of the stool and make the elimination process easy. Broccoli can be eaten with certain dishes or can be mixed in salads. It keeps the gut healthy.

Citrus Fruits

Citrus fruits offer a lot of benefits and protect the human body from several diseases. Citrus fruit like orange contains 3-4 grams of fiber per 154g. the peels of these citrus fruits are rich in pectin which nourishes the gut and improves constipation. Not just oranges, grapes are also very valuable for our digestive system since they contain 5 grams of fiber in about 300-400g of their mass. These citrus fruits also induce fluid secretion in the colon and ileum region of the intestine.

Coffee and Caffeinated Products

Stimulating drinks like coffee and tea carry medicinal values that can improve the condition of the patient suffering from constipation issues. Coffee also contains small amounts of fiber but it is caffeine that does the wonder act. Caffeine can impact bowel movements but it should be taken in limited amounts otherwise, it will damage the digestive system.


Doctors recommend olives due to the laxative effects the fruits carry. Olive oil smoothens the bowels and eases the elimination process. When consumed empty stomach in the mornings, olive oil gives relief from constipation problems.


Yogurt with probiotics is good for the human gut. It contains good bacteria that provide the right amount of nourishment to the intestines. Yogurt improves constipation conditions by 20-40%.


Constipation can be due to reasons such as dehydration, poor diet, or side effects of any medicines that you have been taking. While we listed a few foods to help you find some relief from constipation issues, you can also consider adding prunes, pears, and figs to the list. Furthermore, drinking lots of water and staying hydrated as that is one major aid that relieves humans of many illnesses. Try incorporating the food items into your diet and you will finally be able to take some breath of relief from constipation.

Updated on: 27-Feb-2023


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