14 Foods to Help Relieve Constipation

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms.

1. Water

yogurt and kefir, contain microorganisms known as probiotics.Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.

2. Yogurt and kefir

Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.

3. Pulses

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.

4. Clear soups

Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

5. Prunes

Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.

6. Wheat bran

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion. it stop overgrowth of intestinal microorganisms that can interfere with healthy digestion.

7. Broccoli

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.

8. Apples and pears

Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water.

9. Grapes

On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.

10. Kiwis

Blackberries and raspberries are rich in fiber and water, which can both ease constipation.

11. Raspberries

Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

12. Whole wheat breads

Olive and flaxseed oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation.

13. Olive & flaxseed oils

Sauerkraut contains probiotic bacteria that may help to improve digestion and reduce constipation.

14. Sauerkraut

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