Constipation is a common digestive problem that affects many people. It is characterized by infrequent bowel movements and difficulty passing stools.

The causes of constipation are numerous, including dehydration, lack of fiber in the diet, medication, and certain medical conditions. There are many ways to relieve constipation, including making dietary changes. Here are the top six foods to relieve constipation:.

1. Prunes

Prunes, also known as dried plums, are an excellent source of fiber and sorbitol. Sorbitol is a sugar alcohol that draws water into the intestines and helps soften stools. Prunes also contain natural laxatives that promote bowel movements.

One study found that people who ate prunes had more frequent bowel movements and experienced less straining than those who did not eat prunes. The recommended serving size for prunes is about 4-5 prunes per day.

They can be eaten as a snack or added to smoothies and baked goods.

2. Kiwi

Kiwi is a great source of fiber, vitamin C, and antioxidants. It is also high in a digestive enzyme called actinidin, which helps break down protein in the intestines, making it easier to pass stools.

One study found that eating kiwi twice a day significantly increased bowel movements in people with constipation. The recommended serving size for kiwi is about 2 a day. Kiwis can be eaten as a snack or added to smoothies and salads.

3. Flaxseeds

Flaxseeds are a good source of fiber and omega-3 fatty acids. They can be easily added to smoothies, oatmeal, or baked goods. The fiber in flaxseeds helps to bulk up stools, while the omega-3 fatty acids promote healthy bowel movements.

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One study found that adding flaxseeds to the diet increased bowel movements in people with constipation. The recommended serving size for flaxseeds is about 1-2 tablespoons per day.

4. Leafy Greens

Leafy greens, such as spinach, kale, and collard greens, are high in fiber and magnesium. Magnesium is a mineral that helps to relax the muscles in the intestines, promoting healthy bowel movements.

One study found that increasing magnesium intake improved constipation symptoms in people with low magnesium levels. The recommended serving size for leafy greens is about 2-3 cups per day. They can be added to salads, smoothies, or cooked dishes.

5. Apples

Apples are a good source of fiber and sorbitol, making them a great food to relieve constipation. However, it is important to eat the whole apple, including the skin, as most of the fiber is found in the skin.

One study found that eating apples with the skin on increased stool frequency and improved stool consistency in people with constipation. The recommended serving size for apples is about 1-2 per day.

They can be eaten as a snack or added to salads and baked goods.

6. Beans

Beans, such as navy beans, black beans, and kidney beans, are a great source of fiber and plant-based protein. The fiber in beans helps to bulk up stools, while the protein helps to promote healthy bowel movements.

One study found that adding beans to the diet improved constipation symptoms in people with constipation. The recommended serving size for beans is about 1/2 cup per day. They can be added to salads, soups, or served as a side dish.