{"id":5295,"date":"2023-03-30T07:51:54","date_gmt":"2023-03-30T07:51:54","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=5295"},"modified":"2023-03-30T07:51:54","modified_gmt":"2023-03-30T07:51:54","slug":"31-foods-to-help-you-deal-with-constipation","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/31-foods-to-help-you-deal-with-constipation\/","title":{"rendered":"31 Foods To Help You Deal With Constipation"},"content":{"rendered":"
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Freepik<\/figcaption><\/figure>\n

If you\u2019ve ever had to deal with constipation, then we don\u2019t need to tell you what a horrendous ordeal it is. Constipation, which is the inability to move your bowels more than three times in a week, is something that almost every single person has experienced during their lifetime at least once, and it\u2019s not a pleasant feeling at all.<\/p>\n

According to statistics, 14% of people all over the world suffer from constipation every year, and at least 42 million of this number are Americans. Moreover, constipation causes can be chalked up to a number of different factors, however most of them have something to do with people\u2019s everyday diet, either what they\u2019re eating or in this case, what they\u2019re not eating.<\/p>\n

While there are a number of ways to help relieve constipation, such as medication, getting regular exercise, and even bowel training, most experts believe that relieving constipation should start from the inside out. This means that people need to add fiber, water and other nutrients to their diet to help bulk up poop and get it out more efficiently.<\/p>\n

Here are 31 kinds of food to eat to help ease constipation.<\/strong><\/p>\n

1. Prunes<\/strong><\/h2>\n

Prunes, or dried plums, are one of the most popular foods when it comes to helping with constipation. That\u2019s because prunes have incredibly high amounts of fiber, with \u00bc cup of prunes already having 3 grams of fiber. According to the American Heart Association\u2019s Reference Daily Intake (RDI), one serving of prunes is equal to 12% of an adults daily fiber requirement. Moreover, prunes contain sorbitol and fructans. These are fermentable sugars that have a laxative effect, making it easier to move the bowels after eating them, some say even better than over the counter laxatives can. And to make them even more effective, experts suggest soaking them in water overnight before consuming them, or choosing to drink 100% prune juice instead.\u00a0<\/strong><\/p>\n

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2. <\/strong>Figs<\/strong><\/h2>\n
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Chat Elaine<\/figcaption><\/figure>\n

This may sound a little bizarre, but unlike prunes and other types of fruits, figs are actually inverted flowers. Unlike other fruits that flower like peaches and apples, figs grow on the inside of a pod, maturing into the \u201cfruit\u201d that people can eat. Regardless of their interesting biology, figs are another great solution for dealing with constipation. That\u2019s because they are yet another food that contain high amounts of fiber, with just one medium-sized fig \u2013 around the size of a thumb \u2013 containing around 1.6 grams of fiber. That means eating a half cup of figs is around 30% of your RDI of fiber. Moreover, they also contain an enzyme known as ficin, which has a positive effect on bowel movement.<\/p>\n

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3. <\/strong>Dates<\/strong><\/h2>\n
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Healthline<\/figcaption><\/figure>\n

Similar to prunes, dates are another fruit that help when it comes to constipation. Grown on date palm trees and mostly native to the Middle East, dates help with digestion and work as well as other laxatives when it comes to having to move your bowels. This is also because of their high fiber content, as well as the fact that they are rich in soluble fiber, which works to pull in water and help add bulk to poop to help move it along through the intestines. Plus it makes for a super yummy and sweet snack!<\/p>\n

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4. <\/strong>Raspberries<\/strong><\/h2>\n
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Freepik<\/figcaption><\/figure>\n

Raspberries aren\u2019t just yummy, but these shocking red and small-sized berries are great when it comes to helping relieve constipation. That\u2019s because like prunes, they contain pectin that helps aid in moving stubborn bowels. Just one cup of raspberries also contain at least eight grams of fiber, which is already equivalent to 32% of the recommended daily value for adults. Plus they\u2019re so easy to eat, just add them to your favorite cereal, yogurt, smoothie or ice cream.<\/p>\n

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5. <\/strong>Pears<\/strong><\/h2>\n
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Medical News Today<\/figcaption><\/figure>\n

Pears are another fruit that are a wonderful source of fiber, with one medium-sized pear containing around 5.5 grams of fiber. This is equivalent to 22% of the required RDI for adults. Moreover, because they are high in fructose and sorbitol \u2013 a type of carbohydrate that\u2019s considered a sugar alcohol \u2013 they aren\u2019t absorbed properly by the body. As a result, they pull water into the intestines and help induce bowel movements, working as a natural laxative. Furthermore, they\u2019re full of vitamins and antioxidants, making them a great addition to anyone\u2019s diet.\u00a0<\/strong><\/p>\n

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6. <\/strong>Apples<\/strong><\/p>\n

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Restaurant Clicks<\/figcaption><\/figure>\n

Apples are another fruit that aid with constipation due to their incredibly rich fiber content. One medium sized apple with the skin has around 4.8 grams of fiber, which is 19% of an adult\u2019s recommended daily intake. And while most fiber is considered insoluble \u2013 meaning it\u2019s not capable of dissolving in liquid \u2013 apples contain soluble fiber in the form of pectin, which is considered a dietary fiber that helps pull water into the colon. This softens stool and makes it easier to pass, alleviating constipation as a result. Plus apples come in so many shapes, forms and sizes, and they\u2019re available all year round, making them a quick and easy snack for all.<\/p>\n

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7.\u00a0<\/strong>Kiwi<\/strong><\/h2>\n
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News18<\/figcaption><\/figure>\n

Kiwi fruit has many health benefits, including being high in vitamin C, digestive health, while supporting the immune system as well due to being rich in other vitamins and antioxidants. And when it comes to constipation, kiwis are very high in dietary fiber, which we know adds bulk to stool to make it easier to pass. In fact, one study showed that those who drank a kiwi supplement were more frequent in using the bathroom than those who did not. This fruit also has Actinidin, an enzyme that has a positive effect on the digestive system, improving gut motility and bowel habits in order to make passing stool easier and more regular.<\/p>\n

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8. <\/strong>Watermelon<\/strong><\/h2>\n
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Nutrition Facts<\/figcaption><\/figure>\n

Watermelon is packed with nutrients and lots of great plant compounds that work to improve your overall health, including reducing oxidative stress and inflammation. In fact, it gets its nice and bright red color from lycopene, an antioxidant that works to improve heart health. And while it doesn\u2019t contain a lot of fiber, it is made up of 92% water, making it easier to pass stubborn stool. Plus all that additional water helps keep you hydrated, which is good for your body\u2019s cells considering that every single one relies on water to function properly.\u00a0<\/strong><\/p>\n

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9. <\/strong>Papaya<\/strong><\/h2>\n
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Health Shots<\/figcaption><\/figure>\n

Papayas are a tropical fruit that are more native to South East Asian countries, such as Thailand and the Philippines. This bright orange, sometimes reddish or yellowish in color, sweet and juicy fruit is also one amazing and organic way to combat constipation. That\u2019s because one medium sized papaya has at least 5 grams of fiber, aside from also containing potassium, calcium, magnesium and loads of water. It also contains papain, an enzyme that helps with digestion. Eating papaya every day is one sure and natural way to help you have a healthy bowel movement every single day.<\/p>\n

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10. Citrus Fruits<\/strong><\/h2>\n
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Healthwire<\/figcaption><\/figure>\n

There are tons of different citrus fruits on the market, however the most common ones are lemons, limes, mandarins, oranges and grapefruits, just to name a few. All of these fruits contain high amounts of fiber, making them top the list when considering what fruits to eat to add natural fiber to your diet. Citrus fruits also contain naringenin, a flavanol that works positively on the gut to help lessen constipation issues. Plus most citrus fruits are easy to find in the market, can be eaten raw, making them an easy addition to anyone\u2019s daily intake.<\/p>\n

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11. <\/strong>Cherries<\/strong><\/h2>\n
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Healthy Family Project<\/figcaption><\/figure>\n

Whether you prefer sweet cherries or tart ones, any type of cherry is filled with tons of fiber, vitamins A and C, and anti-inflammatory nutrients that work to reduce the risk of particular chronic diseases. Moreover, they also help to lessen constipation problems due to the fact they have both insoluble and soluble fiber. The difference between tart and sweet cherries is that sweet cherries tend to be dark in color while tart ones are lighter and brighter, and when it comes to taste, it\u2019s just as their names suggest. For some, they prefer to drink their cherries in juice, rather than eat them, which is fine for as long as it\u2019s 100% cherry juice!<\/p>\n

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12. <\/strong>Spinach and Other Greens<\/strong><\/p>\n

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Unlock Food<\/figcaption><\/figure>\n

We don\u2019t have to keep telling you why you should eat your greens, your parents have probably been bugging you since you were a kid. But that\u2019s because vegetables like spinach and other dark leafy greens work to draw water into the system so they can flush everything out afterwards. Aside from their fiber content, most of these veggies contain rich amounts of magnesium, which work to help the colon contract and get any stubborn stool out. They also add bulk to poop when needed, helping relieve the bowels and keep constipation at bay.<\/p>\n

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13. <\/strong>Artichokes<\/strong><\/h2>\n
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Wiki Farmer<\/figcaption><\/figure>\n

While most people just assume that artichokes are vegetables, they are actually flowering plants known as thistles. Regardless of what category they fall under, these \u2018garden weeds\u2019 have actually been used for years for certain medicinal properties, such as increasing liver and heart health, lowering blood sugar, and improving digestion. With 6.9 grams of fiber in just one medium-sized artichoke, they work to get things moving within the bowels and colon to make sure better gut health and consistent bowel movements are achieved.<\/p>\n

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14. <\/strong>Rhubarb<\/strong><\/h2>\n
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Almanac<\/figcaption><\/figure>\n

Not everyone enjoys the incredibly tart flavor of rhubarbs, which is why they aren\u2019t a part of everyone\u2019s diet. However, for those that enjoy their strong taste, they are also partaking of the fact that they\u2019re incredibly rich in vitamin K. In addition, rhubarb actually has more calcium than one cup of milk, however it doesn\u2019t necessarily digest well in the body. When it comes to constipation, it has sennoside A \u2013 also known as Senna \u2013 a bowel-stimulating property that is very popular in home or natural laxative remedies. The plant itself cannot be eaten, but usually it\u2019s the stalks that are cut up and boiled to be added to meals, pies or other types of food. However, they can be toxic if eaten in large quantities so people need to take caution as well when eating them.<\/p>\n

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15. <\/strong>Okra<\/strong><\/h2>\n
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Medical News Today<\/figcaption><\/figure>\n

Okra is one of those vegetables that you either love or your hate, mostly because of the mucilaginous fiber you see when you cut it open. This soluble fiber in the center of this vegetable can become incredibly gooey and almost mucus-like, making it gross for some but very helpful when it comes to your digestive tract. It\u2019s actually the mucilaginous fiber that works to soften the stool and get any backed up poop out of your system, relieving annoying and stubborn constipation.<\/p>\n

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16. <\/strong>Turnips<\/strong><\/h2>\n
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Britannica<\/figcaption><\/figure>\n

Turnips are best known for the amount of potassium that they contain, which is around 233 milligrams in just one medium sized one. But this cruciferous vegetable is also high in fiber, which makes it help relieve constipation and promote bowel movements. Furthermore, turnips also lessen any inflammation in the colon, helping make you feel fuller for longer periods of time as well. Although turnips are not the most commonly used of the other root vegetables, you can prepare them in the same way you would a potato. You can bake them, boil them, steam them, mash them, roast them, julienne them, eat them raw, or even make them into a coleslaw if you like!<\/p>\n

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17. <\/strong>Sweet Potato<\/strong><\/h2>\n
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Nutrition Facts<\/figcaption><\/figure>\n

Sweet potatoes are great sweet root vegetable that almost everyone enjoys, depending on how they\u2019re prepared of course. But regardless of how you like to eat them, sweet potatoes are chockfull of vitamins A, C and B6, as well as manganese, potassium, and lots of antioxidants that work to protect that body from free radicals, which are unstable atoms that work to damage the cells and cause illness. But it\u2019s really the insoluble fiber known as lignin and cellulose that work to alleviate constipation.\u00a0<\/strong><\/strong><\/p>\n

18. <\/strong>Almonds and Other Nuts<\/strong><\/h2>\n
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Freepik<\/figcaption><\/figure>\n

If you\u2019ve every jumped on any type of diet train, then you\u2019ve probably noticed that almonds are always on the list when it comes to \u2018smart snacks.\u2019 That\u2019s because almonds have tons of healthy fats, protein, vitamin E, magnesium and fiber. When it comes to nuts with the highest fiber content, almonds, walnuts and pecans top the list, with just one ounce of almonds containing around 3.5 grams of fiber, which is why adding them to your diet may help make things move. Nuts can also be eaten raw, and added to many different dishes such as salads, desserts, or eaten with yogurt and cheese, among many other things.<\/p>\n

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19. <\/strong>Beans, Peas, and Lentils<\/strong><\/p>\n

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Webflow<\/figcaption><\/figure>\n

Otherwise known as pulses, beans, peas, and lentils are one type of food group that is also considered to be the most fiber-packed of all. Just one cup of cooked navy beans has 19.1 grams of fiber, which is equivalent to 76% of the adult recommended daily intake. Moreover, most of them have soluble and insoluble fiber, adding bulk and weight to stool to make it easier to pass stool when needed. Pulses are also some of the least expensive food items on the market as well, providing you with not only a natural but economical way to include more fiber in your everyday diet.<\/p>\n

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20. <\/strong>Flaxseeds<\/strong><\/h2>\n
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Healthline<\/figcaption><\/figure>\n

Flaxseeds have long been used as a natural laxative since they are high in both soluble and insoluble fiber. Just one tablespoon of flaxseeds contains 2.5 grams of fiber, helping to improve digestive health and naturally relieve constipation. They are also considered a \u2018power food\u2019 due to their ability to aid in lowering blood cholesterol and low-density lipoprotein, otherwise known as \u201cbad\u201d cholesterol. Moreover, they have been known to lower the risk of diabetes, stroke, heart disease and cancer.<\/p>\n

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21. <\/strong>Chia Seeds<\/strong><\/h2>\n
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Harvard<\/figcaption><\/figure>\n

Chia seeds are incredibly fiber-dense seeds that are packed with many other health benefits. Just one ounce of chia seeds, which is 28 grams , has 9.8 grams of fiber, equivalent to 39% of the recommended daily intake needed for adults. In addition, when chia seeds are mixed with water, they form a gel-like substance that works to make things move along in the gut, soften stool, and have easier bowel movements. Because chia seeds can absorb up to 12 times their weight in water, they can add tons of bulk and weight to stool. You can eat them daily too, just add them to your water, milk, smoothies, yogurt, salad dressing, and even dessert to add some fiber to your diet every day.\u00a0<\/strong><\/p>\n

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22. <\/strong>Oat Bran<\/strong><\/h2>\n
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Demotix<\/figcaption><\/figure>\n

Oat bran happens to be the outer casting portion of the oat grain, and this is the portion that contains most of the fiber in its more natural form. Although quick oats tends to be the more popular and easy choice, oat bran has almost twice the amount of fiber than they do, with both soluble and insoluble fiber as well. Not only does it add bulk to your stool, making it easier to move your bowels when needed, it can also help lower bad cholesterol while being an additional source of protein, calcium, iron and complex carbs.<\/p>\n

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23. <\/strong>Brown Rice<\/strong><\/h2>\n
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Healthy Nibbles and Bits<\/figcaption><\/figure>\n

Similar to the way oat bran is better than quick oats, brown rice is also a better choice than white rice when it comes to how much fiber content it has. Aside from being higher in fiber, brown rice is also higher in magnesium, selenium, manganese and other types of nutrients, while also not being artificially enriched the way white rice usually is. Brown rice can make you feel fuller, help lower cholesterol levels, reduce heart disease risk, and nourish gut bacteria, while the fiber content helps you move your bowels more easily as well.<\/p>\n

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24.\u00a0<\/strong>Kefir<\/strong><\/h2>\n
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iStock<\/figcaption><\/figure>\n

Kefir is a kind of fermented milk that is considered to be a probiotic. Probiotics are important because they determine the good or friendly type of bacteria that people have in their gut that help you remain healthy, keep your immune system up and fight bad bacteria. Kefir usually comes from either cow\u2019s milk or goat\u2019s milk, which is fermented naturally to produce these incredibly beneficial microorganisms. When the gut is healthier, digestion is healthier too, making bowel movements smoother and more frequent as well.<\/p>\n

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25. <\/strong>Yogurt<\/strong><\/h2>\n
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Medical News Today<\/figcaption><\/figure>\n

Although most experts will tell you to stay away from dairy products when you\u2019re constipated, yogurt that contains live cultures or probiotics can actually help to make you go to the bathroom. Just like kefir, the probiotics found in some yogurts can work to improve the microbiome in the gut, creating a much healthier environment in the stomach and intestines, promoting healthier and more regular bowel movements, combating constipation in the process.<\/p>\n

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26. <\/strong>Whole Grain Rye Bread<\/strong><\/h2>\n
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Wikipedia<\/figcaption><\/figure>\n

Like white rice, white bread is usually stripped of its more natural contents, plus it tends to be enriched as well, which doesn\u2019t necessarily equal healthier. However, when it comes to whole grain rye bread, it\u2019s not just a better choice, but it\u2019s really healthier all around. Aside from having high contents of dietary fiber, it also contains vitamin B6, vitamin E, zinc, magnesium and folic acid. Rye bread lessens the possibility of constipation, sometimes even working as a laxative to get things moving faster and easier.<\/p>\n

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27. <\/strong>Popcorn<\/strong><\/h2>\n
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Nebraska Corn<\/figcaption><\/figure>\n

Popcorn is one of those snacks that you can offer your kids without feeling guilty, for as long as its popped from a natural source and not those fake microwavable bags. Aside from being low in calories, popcorn is actually high in fiber, making it a great and easy way to get your bowels moving. Just be mindful not to add too much butter and salt to the top of your bowl to make sure that you aren\u2019t upping any bad cholesterol levels at the same time. Rather, sprinkle a bit of sea salt on some freshly popped corn and sit back and enjoy. This is probably one snack that every single person at home actually likes to eat too!<\/p>\n

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28. <\/strong>Sauerkraut or Kimchi<\/strong><\/h2>\n
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NZ Herald<\/figcaption><\/figure>\n

Sauerkraut and kimchi are two types of fermented cabbage that happen to be prepared in particular ways. However, even if they taste different, they both offer the same type of health benefits, which is to add some great probiotics into your gut to make it healthier overall. This not only promote good bacteria within the gut, but it also prevents constipation and makes it easier to go number two when needed. Although you can prepare this yourself using a recipe found off the internet, many groceries offer bottled versions that can be bought straight off the shelf.<\/p>\n

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29. Coffee<\/strong><\/h2>\n
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Food Insight<\/figcaption><\/figure>\n

Coffee is a rich antioxidant that can help protect against type 2 diabetes, promote heart health, lessen melanoma risk, and even work towards slowing down the progression of Parkinson\u2019s disease. And when it comes to constipation, because coffee is a stimulant, it also works to spur the muscles in the colon to move, making them contract and helping you get things going when they don\u2019t necessarily want to. Coffee can also help with circulation, memory, and be the perfect pre-workout boost that you need! Just remember that too much caffeine in the system can also affect sleep, so keep it to just one or two cups in a day to make sure that you\u2019re only getting the benefits and none of the disadvantages that can come with too much coffee intake.<\/p>\n

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30. <\/strong>Aloe Vera Juice<\/strong><\/h2>\n
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Hearstapps<\/figcaption><\/figure>\n

Usually, when it comes to aloe vera, people tend to think about it as a balm for wounds, sunburns, and even as a hair treatment. However, aloe vera contains loads of other health benefits, such as those that are needed to combat unwanted constipation. Aloe vera has become more popular these days, and now it\u2019s often made into juice that you can easily find in any grocery store. And when it comes to helping relieve constipation, it\u2019s the outer portion of the plant that contains the compound anthraquinones, which work as a natural laxative. Be sure to test it out first by drinking a single cup of around 8-ounces to see if this is a natural treatment that will help you find relief before drinking more in one day.<\/p>\n

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31. <\/strong>Water<\/strong><\/h2>\n
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Cloudfront<\/figcaption><\/figure>\n

Water is actually one of the most important things that people tend to take for granted, yet is the one thing that should actually take center stage when talking about overall wellness and health. Many times, people that are constipated actually just lack the right amount of water in their systems, and need to drink more within the day to keep them hydrated, and for the proper absorption within the colon to make it easier to pass stools. The next time you find yourself straining and writhing in pain while sitting on the toilet, reach for a glass of water and see just how much easier it will be to go number two. Besides, water is needed for your body\u2019s organs to function properly in any aspect, so make sure that you\u2019re drinking enough, each and every day, regardless of whether you suffer from constipation or not.<\/p>\n

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If you\u2019ve ever had to deal with constipation, then we don\u2019t need to tell you what a horrendous ordeal it is. Constipation, which is the inability to move your bowels more than three times in a week, is something that almost every single person has experienced during their lifetime at least once, and it\u2019s not […]<\/p>\n","protected":false},"author":9,"featured_media":5263,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[3,4],"tags":[465,19,16],"yoast_head":"\n31 Foods To Help You Deal With Constipation<\/title>\n<meta name=\"description\" content=\"Constipation causes can be linked to a number of different factors, however most of them have something to do with people\u2019s everyday diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthnewscentral.com\/31-foods-to-help-you-deal-with-constipation\/\" \/>\n<link rel=\"next\" 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