12 Top Foods to Relieve Constipation and Promote Healthy Digestion

What Are Anti-Constipation Foods?

Dietary fiber serves as a natural remedy for constipation. Adults should aim for 25 to 30 grams daily to support smooth intestinal transit and soften stools.

To ease constipation, prioritize foods rich in insoluble fiber, such as fruits, vegetables, and citrus fruits.

Effective anti-constipation foods include:

• Vegetables: green beans, asparagus, beets, peas, cauliflower, spinach, carrots, fennel;
• Legumes: peas, broad beans, kidney beans, lentils;
• Oilseeds: hazelnuts, walnuts, almonds, sesame seeds, peanuts, etc.;
• Grains: buckwheat, quinoa, millet, brown rice, amaranth, etc.;
• Fruits: citrus fruits, mangoes, prunes, kiwis, passion fruit;
• Starches.

Constipation Relief: Incorporate Prebiotics and Probiotics

To combat constipation, include foods rich in prebiotics and probiotics, which provide beneficial fiber. Among the most effective are:

• Yogurt
• Vegetable cheeses
• Raw sauerkraut
• Lacto-fermented foods
• Chicory
• Etc.

Vegetable oils rich in omega-3, -6, and -9 fatty acids also help prevent constipation.

Note: High-fiber foods may initially cause bloating, so start with moderate portions and gradually increase intake to encourage regular bowel movements.

Constipation Relief: Stay Hydrated

To alleviate constipation, drink water and fruit juices regularly, and enjoy soups.

Water softens stools and facilitates defecation. Health experts recommend 1.5 to 2 liters daily, excluding mealtimes. Opt for waters rich in trace elements, particularly magnesium, which has natural laxative properties.

Other hydrating options include:

• Tea
• Lemon water
• Clear broth
• Herbal tea
• Etc.

Additional Practical Tips to Prevent Constipation

To minimize constipation risk:

• Maintain consistent meal times;
• Respond to the urge to go immediately;
• Start your day with a large glass of freshly squeezed citrus juice on an empty stomach;
• Chew food thoroughly before swallowing;
• Limit laxative medications;
• Etc.

Also read:

Grandmother's remedy: end constipation!

Constipation: 9 foods not to eat (especially)

Constipation: the 6 foods to eat