Constipation is a common problem for most people around the world. It occurs when bowel movements are less frequent, hard, and difficult to pass.

Constipation is a nightmare when you can’t get things moving, and it can lead to bloating, pain, and fullness. This issue can be caused by stress, a lack of fiber diet, dehydration, or certain medications. However, many foods are helpful in preventing and relieving constipation naturally.

1. Prunes

Prunes are a well-known home remedy for constipation, and they are high in fiber and sorbitol. Sorbitol is a sugar alcohol that can pull water into the colon, which helps to stimulate bowel movements.

Also, the fiber in prunes can feed the friendly bacteria in your gut for optimal digestion and bowel movements. You can eat prunes directly or drink prune juice to relieve constipation.

2. Flaxseeds

Flaxseeds are an excellent source of fiber, and they have a type of fiber called mucilage that can soften stools. The mucilage makes flaxseeds an excellent natural laxative and helps to relieve constipation.

You can eat grounded flaxseeds or sprinkle them on salads and cereals to promote bowel movements.

3. Kiwifruit

Kiwifruit is a delicious and nutritious fruit packed with fiber, vitamin C, and enzymes that can aid in digestion. The enzymes in the kiwi called actinidain can break down proteins in the gut to aid digestion, reducing constipation.

Also, the fiber in kiwifruit can help to keep stools soft and bulky for regular bowel movements.

4. Chia Seeds

Chia seeds are rich in fiber and have a gel-like texture when soaked in water, which can help to keep stools soft. The soluble fiber in chia seeds can feed the beneficial bacteria in the gut for healthy digestion and regular bowel movements.

You can add chia seeds to yogurt, smoothies, or oatmeal to help relieve constipation naturally.

5. Apples

Apples are a favorite fruit for many people due to their sweet taste and numerous benefits. They contain pectin, which is a type of fiber that can help to soften stools and promote bowel movements.

Also, the antioxidants in apples can nourish the gut for optimal digestion and bowel movements.

6. Yogurt

Yogurt is a probiotic-rich food that can promote healthy digestion and bowel movements. The probiotics in yogurt are good bacteria that can balance the gut microbiota for optimal digestion and nutrient absorption.

Also, the lactic acid in yogurt can help to soften stools and reduce constipation.

7. Berries

Berries are loaded with antioxidants and fiber, making them an excellent food for relieving constipation naturally. They also contain fructose, a natural sugar that can promote bowel movements.

Blueberries, raspberries, blackberries, and strawberries are excellent berries to eat if you are struggling with constipation.

8. Green Leafy Vegetables

Green leafy vegetables like spinach, kale, and Swiss chard are rich in fiber, magnesium, potassium, and vitamins. These nutrients can help to soften stools and promote bowel movements.

Also, the magnesium in green leafy vegetables can relax muscles in the intestinal wall to prevent constipation and promote digestive health.

9. Whole Grains

Whole grains like brown rice, oatmeal, and quinoa are packed with fiber and other nutrients that can promote healthy digestion. The fiber in whole grains can help to keep stools soft and promote regular bowel movements.

Also, the complex carbohydrates in whole grains can feed the friendly bacteria in the gut for optimal digestion and nutrient absorption.

10. Sweet Potatoes

Sweet potatoes are loaded with fiber, vitamins, and minerals like potassium and magnesium, making them an excellent food for constipation relief.

The fiber in sweet potatoes can help to soften stools and promote bowel movements, while the potassium can relax the muscles in the intestinal wall to prevent constipation.

11. Peaches

Peaches contain fiber, vitamins, and minerals that can aid digestion and reduce constipation. The fiber in peaches can help to keep stools soft and bulky for regular bowel movements.

Also, the vitamins and minerals in peaches can nourish the gut for optimal digestion and nutrient absorption.

12. Broccoli

Broccoli is another fiber-rich food that can promote healthy digestion and bowel movements. The fiber in broccoli can help to keep stools soft and prevent constipation.

Also, the vitamins and minerals in broccoli can nourish the gut for optimal digestion and bowel movements.

13. Lentils

Lentils are an exceptional source of fiber and protein, making them an excellent food for relieving constipation naturally. The fiber in lentils can help to keep stools soft and promote bowel movements.

Also, the protein in lentils can feed the muscles in the intestinal wall for optimal digestive health.

14. Oranges

Oranges are a well-known source of vitamin C, fiber, and water, making them an excellent food for constipation relief. The fiber in oranges can help to keep stools soft and bulky for regular bowel movements.

Also, the water content in oranges can help to hydrate the colon for optimal digestion.

15. Almonds

Almonds are a healthy snack loaded with fiber, protein, and healthy fats, making them an excellent food for constipation relief. The fiber in almonds can help to keep stools soft and promote bowel movements.

Also, the healthy fats in almonds can nourish the gut for optimal digestion and bowel movements.

16. Popcorn

Popcorn is a whole grain food that contains fiber and other nutrients that can promote healthy digestion. The fiber in popcorn can help to keep stools soft and prevent constipation.

Also, the bran and germ in popcorn can feed the friendly bacteria in the gut for optimal digestion and nutrient absorption.

17. Artichokes

Artichokes are a delicious food loaded with fiber, nutrients, and water, making them an excellent food for constipation relief. The fiber in artichokes can help to keep stools soft and promote bowel movements.

Also, the nutrients in artichokes can nourish the gut for optimal digestion and bowel movements.

18. Bananas

Bananas are rich in fiber, vitamins, and minerals that can aid digestion and reduce constipation. The fiber in bananas can help to keep stools soft and bulky for regular bowel movements.

Also, the potassium in bananas can relax the muscles in the intestinal wall to prevent constipation.

19. Beans

Beans like kidney beans, black beans, and lima beans are packed with fiber, protein, and other nutrients that can promote healthy digestion. The fiber in beans can help to keep stools soft and promote bowel movements.

Also, the protein in beans can feed the muscles in the intestinal wall for optimal digestive health.

20. Figs

Figs are a popular home remedy for constipation, and they are rich in fiber and other nutrients that can aid digestion. The fiber in figs can help to keep stools soft and promote bowel movements.

Also, the sugar in figs can provide energy for the muscles in the intestinal wall for optimal digestive health.

21. Carrots

Carrots are an excellent source of fiber, vitamins, and minerals, making them an excellent food for constipation relief. The fiber in carrots can help to keep stools soft and bulky for regular bowel movements.

Also, the vitamins and minerals in carrots can nourish the gut for optimal digestion and nutrient absorption.

22. Beets

Beets are loaded with fiber, antioxidants, and water, making them an excellent food for constipation relief. The fiber in beets can help to keep stools soft and promote bowel movements.

Also, the antioxidants in beets can nourish the gut for optimal digestion and bowel movements.

23. Bananas

Bananas are rich in fiber, vitamins, and minerals that can aid digestion and reduce constipation. The fiber in bananas can help to keep stools soft and bulky for regular bowel movements.

Also, the potassium in bananas can relax the muscles in the intestinal wall to prevent constipation.

24. Strawberries

Strawberries are a delicious fruit packed with fiber, vitamins, and minerals that can promote healthy digestion and bowel movements. The fiber in strawberries can help to keep stools soft and promote bowel movements.

Also, the vitamins and minerals in strawberries can nourish the gut for optimal digestion and nutrient absorption.

25. Cauliflower

Cauliflower is another fiber-rich food that can promote healthy digestion and bowel movements. The fiber in cauliflower can help to keep stools soft and prevent constipation.

Also, the vitamins and minerals in cauliflower can nourish the gut for optimal digestion and bowel movements.

26. Brussels Sprouts

Brussels sprouts are packed with fiber, vitamins, and minerals that can aid digestion, reduce constipation and promote bowel movements. The fiber in Brussels sprouts can help to keep stools soft and bulky for regular bowel movements.

Also, the vitamins and minerals in Brussels sprouts can nourish the gut for optimal digestion and nutrient absorption.

27. Pears

Pears are a sweet and juicy fruit filled with fiber, vitamins, and minerals that can aid digestion and prevent constipation. The fiber in pears can help to keep stools soft and promote bowel movements.

Also, the water and sugar in pears can provide energy for the muscles in the intestinal wall.

28. Avocados

Avocados are a healthy snack loaded with fiber, healthy fats, and other nutrients that can promote healthy digestion and bowel movements. The fiber in avocados can help to keep stools soft and bulky for regular bowel movements.

Also, the healthy fats in avocados can nourish the gut for optimal digestion and nutrient absorption.

29. Whole Grain Pasta

Whole-grain pasta is a healthier alternative to regular pasta, and it is packed with fiber, protein, and other nutrients that can promote healthy digestion. The fiber in whole-grain pasta can help to keep stools soft and prevent constipation.

Also, the protein in whole-grain pasta can feed the muscles in the intestinal wall for optimal digestive health.

30. Raspberries

Raspberries are another delicious fruit packed with fiber, vitamins, and minerals that can promote healthy digestion and bowel movements. The fiber in raspberries can help to keep stools soft and promote bowel movements.

Also, the vitamins and minerals in raspberries can nourish the gut for optimal digestion and nutrient absorption.

If you are struggling with constipation, enrich your diet with these foods and soon you will be on your way to relieving this uncomfortable feeling naturally!.