10 Best Foods To Relieve Constipation

May 1, 2024 by Pranay David

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Constipation is a condition in which a person has difficulty passing stools, and may experience pain while doing so. It is often caused by a lack of dietary fiber, dehydration, or certain medications. Some people may also be genetically predisposed to constipation.(1)

There are many different food options that can help relieve constipation and make bowel movements easier. These include high-fiber foods, probiotic-rich foods, and foods that contain natural laxatives.

Article Contains

10 Best Foods For Constipation

High-Fiber Foods
Probiotic-Rich Foods
Foods That Contain Natural Laxatives
Apple Cider Vinegar
Coffee
Olive Oil
Castor Oil
Coconut Oil
Senna
Herbal Tea

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.(2)

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.(3)

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.

[ Read: 10 Foods High in Probiotics for Better Gut Health ]

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.(4)

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)

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)

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)

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)

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)

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)

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.(11)

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.