Constipation is a common digestive problem that can be very uncomfortable and painful. It is important to maintain a healthy diet that can help solve this problem. Here are some of the top nine foods you can include in your diet to ease constipation.

1. Prunes

Prunes are dried plums that are known for their laxative properties. They are an excellent source of fiber and the natural sugar sorbitol, which acts as a mild laxative.

Sorbitol is a sugar alcohol that is not easily absorbed by the body, allowing it to remain in the intestines and draw water into the colon, which helps soften the stool and ease constipation. You can eat prunes on their own or add them to your breakfast cereal, smoothies, or baked goods.

2. Flaxseed

Flaxseed is an excellent source of both soluble and insoluble fiber which helps add bulk to stools and makes them easier to pass. It is also a good source of omega-3 fatty acids which lubricate the intestines and promote bowel movement.

You can add a tablespoon of ground flaxseed to your smoothies, yogurts, or sprinkle it over cereal or salads.

3. Kiwifruit

Kiwifruit is rich in dietary fiber, particularly soluble fiber, which helps soften stools and promote regular bowel movement. It is also a good source of the enzyme actinidin, which helps break down proteins in the gut and promotes healthy digestion.

You can slice the fruit or blend it into a smoothie for a quick and easy source of fiber.

4. Beans

Beans are an excellent source of fiber, particularly insoluble fiber, which adds bulk to stools and promotes regular bowel movements. They are also rich in magnesium, which helps relax the muscles in the intestinal walls and promote peristalsis.

You can add beans to soups, stews, salads or enjoy them as a side with your meals.

5. Apples

Apples are another fruit that is high in dietary fiber, particularly pectin, which is a soluble fiber that helps soften stools and promote regular bowel movements. The skin of the apple is also rich in insoluble fiber, which adds bulk to stools.

You can eat the apple as a snack or add it to your breakfast cereal.

6. Greens

Green vegetables such as spinach, kale, and broccoli are all excellent sources of fiber, particularly insoluble fiber, which helps add bulk to stools and promote regular bowel movements.

They are also rich in magnesium and other minerals that help support healthy digestion. You can add greens to your smoothies, salads or soups.

7. Whole grains

Whole grains such as brown rice, quinoa, and bulgur are excellent sources of fiber, particularly insoluble fiber, which helps add bulk to stools and promote regular bowel movements.

They are also rich in essential minerals and vitamins that support healthy digestion. You can replace refined grains such as white bread or white rice with whole grain options.

8. Ginger

Ginger is a natural anti-inflammatory agent that can help soothe the digestive tract and promote bowel movement.

It also stimulates the production of digestive juices in the stomach and intestines, which helps break down food and promote healthy digestion. You can add ginger to your tea, smoothies, or use it in your cooking.

9. Water

Water is an essential nutrient that plays a critical role in maintaining healthy digestion and bowel movement. It helps soften stools and move them through the intestines.

Make sure you drink at least eight glasses of water each day and increase your intake when you’re constipated.