Health health eating

6 Foods That Can Help Relieve Constipation

Constipation is a medical condition that is characterized by difficult bowel movement. When it becomes severe, it is known as chronic constipation and in such cases, the individual will have as little as one stool per week. This chronic inflammation usually lasts for several weeks.

To treat chronic constipation, the underlying cause must be known, as its treatment depends on it. However, the underlying cause may never be found in some cases. Fortunately, some foods are capable of relieving constipation and you can read on to see 6 constipation relieving foods you should definitely make a part of your diet:

1. Fiber                                                                                                                                                                                             fibre

Fiber rich foods greatly help to reduce constipation, and aid in the easy passing of stool. Fiber can either be soluble or insoluble, and interestingly, both forms are useful for constipation relief by serving different purposes. While soluble fiber will help to absorb water and keep the stool soft, insoluble fiber can’t dissolve in water so it instead makes the stool bulky and moistened.  A very good example of a fiber rich food to be taken is beans, as they have a mixture of both soluble and insoluble fibers.

2. Water                                                                                                                                                                                            water

Water is one of the very first things to take in excess. It helps to soften the stool for easy passage out of the body and it is advisable to drink in a large quantity, for easy and effective results.

3. Carrots                                                                                                                                                                                         carrots

Carrots are one of the healthy fiber foods that can ease the flow of stool out of the body. There is a large difference between the cooked carrot and the raw carrot. While the cooked carrot can possibly cause constipation, the raw carrot would ease it.

4. Air-popped popcorn                                                                                                                                                                      popcorn

Due to the high amount of calories people expect fiber to have, many try to avoid it. It’s such great news, however, to know that some foods can be rich in fiber and also low in calories, and air-popped popcorn is a very good example. While popcorn is a whole grain food that causes relief in constipation, the amount of butter, sugar and salt should be very moderate, to avoid filling up on calories and to minimize the risk of other health conditions.

5. Dried fruits                                                                                                                                                                                     dried fruits

Dried fruits should be taken more often, and if possible, should be a regular snack. They are also a great source of dietary fiber, and a few of them also contain laxatives. A perfect example are prunes which contain sorbitol, which functions as a laxative. Both fiber and laxatives are needed for constipation to stop.

6. Fresh fruits and vegetables                                                                                                                                                                     Fruits and vegetable

Fresh fruits and vegetables are natural foods that are known to help reduce the risk of constipation. They can also ease constipation, by providing water to soften the stool for an easier passage and increasing the bulk quantity, due to the presence of fiber in some fruits.


Your diet can go a very long way in helping ease  or even prevent constipation. Just remember to be moderate in your consumption of all these foods.

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