The 17 Best Foods to Relieve Constipation

The 17 Best Foods to Relieve Constipation:

1) Watermelon – It’s not only tasty but it helps relieve constipation faster than any other food.

You can easily digest watermelon juice and drink it daily. If you have diarrhea or loose stools, then drinking watermelon juice will ease your discomfort quickly.

2) Apple Cider Vinegar – It relieves constipation better than any other medicine.

You can use apple cider vinegar as a mouth rinse before eating or after using the toilet. It works best if you consume it with meals and drinks it at least three times a day. Drinking apple cider vinegar every morning will help you get rid of your bowel movements quicker.

3) Papaya – It’s one of the most popular fruits to relieve constipation.

Papayas contain fiber and potassium which helps in relieving constipation. You can enjoy papaya fruit smoothies, juices, or even desserts made from papaya. Eating papaya twice a week will help you get rid of your bowel movements quicker.

4) Broccoli Sprouts – They’re rich in vitamins A and C which help relieve constipation better than any other food.

You can enjoy eating steamed broccoli or even drink the juice. If you’re on a diet, then you can eat broccoli sprouts. You should consume three cups of broccoli sprouts every day if you want to relieve your constipation.

5) Summer Squash – It’s rich in vitamin C which helps one’s body get rid of toxins.

One of the best things about summer squashes is that they are easy to make into juices or even soups. You can have summer squashes in any way you want, as long as you have at least three to four servings of it per week.

6) Cinnamon – It has mild laxative effects which is why it helps relieve constipation.

You can add a little cinnamon to your food if you want to relieve your constipation. You can also drink cinnamon tea before going to bed. It is believed that the taste of cinnamon will help you have a comfortable bowel movement when you wake up in the morning.

7) Blackstrap Molasses – It is made from sugar cane and helps relieve constipation.

Blackstrap molasses are high in nutrients such as iron, calcium, and magnesium. One of the best ways to make use of blackstrap molasses is to use it as a spice for your food or drink it as is. You should have a tablespoon of blackstrap molasses every day to get the laxative effects.

8) Flaxseeds – These tiny seeds are extremely useful for those who want to get rid of constipation.

Flaxseeds are rich in fiber and fatty acids which help relieve constipation. One of the best ways of taking in flaxseeds is to add them to your breakfast cereal or even have a spoon of it right after you wake up. You can even add flaxseed oil to your food if you don’t want to have the seeds.

9) Bananas – These yellow fruits are rich in potassium and are one of the best sources of fiber.

Fiber is an essential nutrient that helps relieve constipation. The best way of taking in bananas is to make banana smoothies, juices, or just eat them raw. You can have at least 1 to 2 bananas a day to relieve your constipation.

10) Oatmeal – It is one of the best foods for relieving constipation because it is rich in fiber. Oatmeal is also an excellent source of iron and calcium which are essential nutrients for relieving constipation. You can either have oatmeal porridge or drink oatmeals. Make sure to eat oatmeal at least twice a week for best results.

Useful Tips –

1) If you don’t like eating food, then you can take in dietary fiber supplements.

Make sure to take at least 10 grams of fiber a day to relieve your constipation.

2) Drink a lot of water so that your body stays hydrated.

Water helps move the bowels and also prevents your body from becoming dehydrated.

3) Try to eat slowly as fast eating causes the body to have less time in digestion which increases the chances of constipation.

4) Always sit when eating and make sure to stand up and walk for at least 30 minutes a day.

This helps the food you eat get digested properly.

5) Exercising is also very important as it helps improve the digestive system.

It also helps make your stool move faster through your gut.

Sources & references used in this article:

Measurement of low dietary fiber intake as a risk factor for chronic constipation in children by MB Morais, MR Vítolo, ANC Aguirre… – … and nutrition, 1999 – journals.lww.com

Currently recommended treatments of childhood constipation are not evidence based: a systematic literature review on the effect of laxative treatment and dietary … by MAM Pijpers, MM Tabbers, MA Benninga… – Archives of disease in …, 2009 – adc.bmj.com

A controlled, randomized, double-blind trial to evaluate the effect of a supplement of cocoa husk that is rich in dietary fiber on colonic transit in constipated pediatric … by G Castillejo, M Bulló, A Anguera, J Escribano… – Pediatrics, 2006 – Am Acad Pediatrics

American College of Gastroenterology monograph on the management of irritable bowel syndrome and chronic idiopathic constipation by AC Ford, P Moayyedi, BE Lacy, AJ Lembo… – American Journal of …, 2014 – journals.lww.com

Chronic constipation: an evidence-based review by L Leung, T Riutta, J Kotecha… – The Journal of the …, 2011 – Am Board Family Med

Treating constipation during pregnancy by M Trottier, A Erebara, P Bozzo – Canadian Family Physician, 2012 – cfp.ca

Constipation and pregnancy by G Cullen, D O’Donoghue – Best Practice & Research Clinical …, 2007 – Elsevier