Constipation is a condition where people have trouble passing stools and may feel pain as they do so. It is frequently brought on by a deficiency in dietary fiber, dehydration, or particular medications. Additionally, some people may have a genetic propensity for constipation.
There are a variety of foods that can ease constipation and facilitate bowel movements. These include foods that are high in fiber, foods that are probiotic-rich, and foods that naturally induce urination.
10 Best Foods For Constipation
1. High-Fiber Foods
Eating high-fiber foods is one of the best ways to relieve constipation and promote regular bowel movements. Fiber adds bulk to the stool, which helps it move through the digestive tract more easily.
Good sources of fiber include fruits, vegetables, whole grains, and legumes. Aim to eat at least 25 grams of fiber per day.
2. Probiotic-Rich Foods
Probiotics are live bacteria that are good for gut health. They can help increase the amount of good bacteria in the gut, which can improve digestion and relieve constipation.
Probiotic-rich foods include yogurt, kimchi, sauerkraut, and miso soup. You can also take probiotic supplements if you want to increase your intake of these beneficial bacteria.
3. Foods That Contain Natural Laxatives
There are several food options that contain natural laxatives that can help relieve constipation. These include prunes, apricots, figs, and psyllium husk.
Natural laxatives work by increasing the amount of water in the intestine, which helps to soften the stool and make it easier to pass.
4. Apple Cider Vinegar
Apple cider vinegar is a type of vinegar that contains acetic acid, which is a natural laxative. Adding a tablespoon of apple cider vinegar to a glass of water can help relieve constipation.
5. Coffee
Coffee is another food that contains a natural laxative called coffee oil. Drinking a cup of coffee in the morning can help stimulate bowel movements and relieve constipation.
6. Olive Oil
Olive oil is a natural laxative that can help soften the stool and make it easier to pass. Try adding a tablespoon of olive oil to your morning smoothie or oatmeal.
7. Castor Oil
Castor oil has been used throughout the world since long ago as a natural laxative. It works by stimulating the intestine and increasing the amount of water in the stool. Castor oil is another natural laxative that can be used to relieve constipation. It works by stimulating the intestine and helping to move the stool along.
8. Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs), which are a type of fat that is easily absorbed and used by the body for energy. MCTs can also help to stimulate bowel movements and relieve constipation.
9. Senna
Senna is an herb that has been used for centuries as a natural laxative. It works by stimulating the intestine and helping to move the stool along. Senna is available in tea, capsule, and liquid form.
10. Herbal Tea
Herbal teas such as chamomile, lavender, and ginger tea can also help relieve constipation. These teas work by relaxing the muscles in the intestine and promoting regular bowel movements.
If you are constipated, there are many different food options that can help relieve the condition. These include high-fiber foods, probiotic-rich foods, and foods that contain natural laxatives. Try incorporating some of these food options into your diet to help ease your constipation.
