Constipation can cause a lot of discomforts and pains. It can also impact your mood, appetite, and overall well-being. There are many factors that can cause constipation, including low-fiber diets, dehydration, stress, and lack of exercise.

Luckily, there are many gut-loving foods that can help prevent and relieve constipation. Here are some of the best ones:.

1. Apples

Apples are rich in fiber and sorbitol, which can help promote bowel movements and soften stools. They also contain pectin, which can help feed good gut bacteria and promote digestive health.

Eating one or two apples a day can be a great way to keep constipation at bay.

2. Prunes

Prunes, also known as dried plums, are one of the most effective natural laxatives. They are high in fiber and sorbitol, and also contain phenolic compounds that can stimulate bowel movements and improve gut health.

Eating a few prunes a day can help relieve constipation and promote regularity.

3. Kiwi

Kiwi is a highly nutritious fruit that is rich in fiber, vitamin C, and other nutrients. It also contains actinidin, a unique enzyme that can help break down proteins in the gut and improve digestion.

Eating one or two kiwis a day can be a great way to prevent and relieve constipation.

4. Oats

Oats are a great source of soluble fiber, which can help soften stools and promote regularity. They also contain beta-glucan, a type of fiber that can help feed good gut bacteria and improve gut health.

Eating oatmeal for breakfast or adding oats to smoothies or baked goods can be a great way to boost your fiber intake and prevent constipation.

5. Chia Seeds

Chia seeds are tiny powerhouses of nutrition. They are rich in fiber, omega-3 fatty acids, and other nutrients that can promote digestive health.

When soaked in liquid, chia seeds can form a gel-like substance that can help move food through the gut and prevent constipation. Adding a tablespoon or two of chia seeds to your smoothies, yogurts, or oatmeal can be a great way to boost your fiber and nutrient intake.

6. Yogurt

Yogurt is a great source of probiotics, which are beneficial bacteria that can help improve gut health and promote regularity. Eating yogurt regularly can help balance the gut microbiome and prevent constipation.

Look for yogurt that contains live and active cultures, and avoid varieties that are high in added sugars or artificial sweeteners.

7. Leafy Greens

Leafy greens such as spinach, kale, and collard greens are rich in fiber, vitamins, and minerals that can promote digestive health. They also contain prebiotic fibers, which can feed good gut bacteria and improve gut health.

Adding leafy greens to your salads, smoothies, or sautés can be a great way to boost your fiber and nutrient intake and prevent constipation.

8. Lentils

Lentils are a great source of fiber and protein, and also contain prebiotic fibers that can promote digestive health. They are also low in fat and calories, making them a great addition to a healthy diet.

Eating lentils regularly can help prevent constipation and promote regularity. Add them to soups, stews, salads, or as a side dish with your meals.

9. Berries

Berries such as raspberries, blackberries, and blueberries are highly nutritious fruits that are rich in fiber, vitamins, and antioxidants. They also contain polyphenols, compounds that can help improve gut health and reduce inflammation.

Eating a cup or two of berries a day can be a great way to prevent constipation and promote digestive health.

10. Whole Grains

Whole grains such as brown rice, quinoa, and barley are rich in fiber, vitamins, and minerals that can promote digestive health. They also contain prebiotic fibers that can feed good gut bacteria and improve gut health.

Eating whole grains instead of refined grains can be a great way to boost your fiber and nutrient intake and prevent constipation.

There are many other gut-loving foods that can help prevent and relieve constipation, such as nuts, seeds, beans, and fermented foods.

Incorporating a variety of these foods into your diet can be a great way to promote digestive health and overall well-being.