Everyone has experienced constipation at
“No disease that can be treated by diet should be treated with any other means.” – Maimonides
10 Foods That Relieve Constipation Better Than Laxatives
Prunes are great for constipation. Due to their high-fiber content, they improve bowel movements by increasing water content in the stools and improving weight through fatty acids. In addition to producing a laxative effect, prunes are also known to stimulate the production of good bacteria. It has been scientifically proven that people who eat around 100 grams of prunes daily experience more frequent bowel movements.
- Raspberries and blackberries
Both raspberries and blackberries are high in water and fiber, so they are quite effective in relieving constipation. Due to their vitamin C and calcium content, they are healthy foods to eat on a regular basis.
- Pears and apples
These fruits provide a wide range of health benefits, most of which are attributed to their fiber and water content. These nutrients help bowel movements and improve gut health. Pectin, a type of fiber found in apples is great for making stools softer and heavier. The Granny Smith variety is the best apple for constipation. Pears contain sorbitol, a fructose which acts as minor laxative.
- Citrus fruits
Citrus fruits like mandarins, grapefruits, and oranges are packed with fiber, particularly pectin. They also have naringenin, a flavanol which helps to add their constipation-relieving properties. Due to their vitamin C, they make a great snack food.
Kiwi is one of the best sources of fiber. It has been scientifically proven that those who eat a kiwi per 30 kg of body weight daily will have softened stools which pass more easily. Some studies suggest that eating two of these fruits per day can result in much better and healthier bowel habits. Kiwi contains actinidine, a compound which boosts movement which occurs in the gastrointestinal tract.
Greens are great for your health, particularly broccoli, spinach, and Brussels sprouts. Not only are they packed with vitamins C and K, and folate and fiber, but they also add stool bulk, which allows them to pass more easily. Spinach is high in magnesium which attracts water in stools, softening them.
Pulses, including lentils, peas, and beans are packed with huge amounts of fiber. A cup of baked beans can contain up to 80 percent of the recommended daily fiber intake. Pulses contain various types of fiber, both soluble and insoluble. If you are not fan of eating them alone, blend them into dips or add them to soups or salads.
Flaxseeds are long used to treat constipation due to their laxative properties and their high insoluble and soluble fiber content. Eating a tablespoon of flaxseeds gives you 11 percent of your daily recommended fiber. Note: Don’t consume flaxseeds if you are pregnant or breastfeeding.
Popcorn is relatively low in calories and eating it is an excellent way to add extra fiber to your diet. Opt for popcorn instead of chips to satisfy cravings. And, make sure you eat air-popped and not completely smother in butter in salt.
- Whole wheat bread and pasta
Wheat products are great replacements for traditional varieties, as they contain plenty of fiber. Rye bread is particularly helpful in this respect.