The Best Foods For Constipation: How to Keep Your Bowels Moving

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Best foods for constipation

Constipation can be a real problem as it can have significant affects on your health. These include poor or impaired digestion, hemorrhoids,  bloating and weight gain. There are a number of foods that can be really helpful in curing constipation. If you are experiencing problems it is better to take action – as putting off diet changes or medication could result in obstruction and fecal impaction.

There are essentially two causes of constipation – these include obstructed defecation and colonic slow transit. Each of these has different reasons for occurring. While the former has mechanical and functional reasons, the latter is more about dietary problems and inconsistencies, hormonal disorders like hypothyroidism, side effects of medications, and in rare cases heavy metal toxicity. We are going to list some natural means of curing constipation. These foods have been found to provide relief for the condition. However, in extreme cases, if there is bleeding or if the condition has occurred for some time, a doctor should be consulted immediately  -in order to investigate the issue.

Lets take a look at some foods that help in curing constipation

Dehydration can cause a number of problems, and constipation is definitely one of them.  Drinking 7-8 glasses of filtered water is essential to keeping your stools soft, thereby allowing for an easier journey through your body.

Berries can be a real help in curing constipation. Raspberries, blackberries, and strawberries have digestive qualities that may be able to help you relieve your bowels without any hassle. Half-a-cup of strawberries will contain 2 grams of fiber while blackberries would have 3.8 grams and raspberries 4 grams.


Beans have a lot of fiber and so are quite effective in relieving constipation. Half-cup of navy beans would provide 9.5 grams of fiber, while kidney beans would yield 8.2 grams. In comparison, the amount of fiber provided per cup by lima beans, great Northern, and pinto are a little less at 6-plus grams.

Dried Fruit
Dried fruits contain a lot of fiber . Dates, figs, prunes, apricots, and raisins, are good constipation remedies. Prunes are perhaps the best as in addition to the fiber they also contain a substance called sorbitol, which is a natural laxative. It is recommended that you choose organic dry fruit products which do not contain artificial sweeteners or preservatives or added sugar.

Whole Grain Bread
Whole grain bread is a great source of fiber.

High Fiber Cereal
There are a number of high fiber cereals out in the market.  You can also simple a few tablespoons of wheat bran or flaxseed on top of  to increase the fiber content. The cereal itself should provide at least 5 grams of fiber per bowl.

Broccoli is right up there with beans in terms of fiber content. It’s also loaded with a number of nutrients while its calorie content is rather low. To maximize your fiber intake from broccoli, try and eat it raw as cooking can reduce the fiber content. However cooked broccoli will of course also be beneficial.

Plums, Guava, Pears and Apples
Most fruits pack a decent amount of fiber and so eating fiber rich fruits if you are constipated can be of real help. Plums, pears and apples in particular are highly beneficial in this regard as they have a lot of fiber –  in particular they have pectin, which is a naturally occurring fiber.

Organic Nuts
Nuts have high fiber content and may help to reduce constipation. Among these Brazil nuts, peanuts, and walnuts are the best.

Potatoes including sweet potatoes
Potatoes are another great source of fiber.  They are most probably already a part of your everyday meals in some form or another. However eating fried potato (such as french fries) is not recommended due to the high fat content as well as the presence of transfats. Opt for roast or mashed versions instead.

sweet potato is a healthier potato as it has a lower glycemic index i.e. it releases its sugar at a slower rate in the body – thus reducing the sugar load.

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