Fibre Fruits For Constipation is a wonderful, natural product that can help to cure your constipation problems! Fibre-rich foods aren’t just good for keeping your colon in good shape and regular. The fibre in fruits can be essential in easing constipation, which is a common problem that affects a large portion of the population. The medical community estimates that as many as 40 million Americans struggle with constipation on a regular basis. Around 15 million people may have occasional constipation.
10 Good Foods to Help Relieve Constipation
Your sluggish digestive system could be caused by a diet that is too low in fiber. Get moving again by include these delectable high-fiber foods in your diet.
You probably have had constipation at least once in your life. It’s crucial to see your doctor if the issue persists or includes significant discomfort or bleeding because these signs may point to a more serious digestive illness. Constipation is typically merely a warning that your diet needs more fiber and probably extra liquids as well.
The National Academies of Sciences, Engineering, and Medicine recommend that men and women between the ages of 31 and 50 consume approximately 38 g of fiber daily, while women should try to consume at least 25 g daily. And as we age, our fiber needs decrease: Men should consume at least 30 g of fiber daily, while women 51 and older need about 21 g. It has long been understood that getting enough fiber is crucial for managing weight and preventing obesity. And a growing body of evidence suggests dietary fiber is essential for maintaining a healthy gut microbiome, which influences a number of other aspects of our health, as was highlighted in a review article published in January 2013 in Advances in Nutrition.
If you need to boost your fiber intake, gradually incorporate it into your diet to prevent bloating. According to Charlene Prather, MD, MPH, a professor of internal medicine in the division of gastroenterology and hepatology at Saint Louis University School of Medicine in St. Louis, you shouldn’t abruptly increase your daily fiber intake from 10 g to 25 g. Additionally, when increasing the amount of fiber-rich foods in your diet, make sure to drink lots of liquids to support appropriate digestion of the fiber.
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Pick Berries for a Sweet Treat
Pick from delectable strawberries, blackberries, or raspberries for a sweet constipation cure. According to Dr. Prather, “all are instances of fruits that have a good level of fiber.” Fresh strawberries have 3 g of fiber per cup, compared to 7.6 g and 8 g of fiber, respectively, in blackberries and raspberries of the same size. Because berries are low in calories, you can top your cereal with them for morning, stir them into pancake batter, or enjoy a large dish of plain berries for dessert with low-fat whipped cream.
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Pop Some Air-Popped Popcorn
According to Prather, popcorn is a fantastic low-calorie option to increase your intake of fiber. But if you add a lot of salt and butter, some of its advantages can be lost. Choose microwave popcorn that is healthful or air-popped popcorn. Since popcorn is a whole grain, increasing your intake of these can help you relieve constipation.
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Try Beans for a Big Fiber Boost
Beans and lentils have twice as much fiber per cup as the majority of veggies. The amount of fiber in a serving of navy beans is 9.5 g, compared to 7.7 g in a serving of pinto beans of the same size. Although lima, great northern, and kidney beans have a little less fiber every 12 cup, they still contain a remarkable 4.5 g or more. Beans can be added to salads, soups, casseroles, or pasta recipes. They are highly adaptable.
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Snack on Dried Fruit
Another excellent source of dietary fiber that relieves constipation is dried fruits, such as dates, figs, prunes, apricots, and raisins.
Prunes in particular are excellent since they contain sorbitol, a natural laxative in addition to being high in fiber, claims Prather. Sorbitol is a form of carbohydrate with a chemical structure comparable to sugar, just like fiber.
Because fiber isn’t digested, it holds onto water as it moves through your digestive system. This water helps to treat constipation by softening your stools. Just keep in mind that dried fruits are high in calories and may have extra sugar, so if you’re monitoring your weight, check your quantities and choose for kinds without added sugar.
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Switch to Whole-Grain Bread
You should only consume bread made entirely of whole grains if you wish to avoid constipation. Whole-grain breads are strong in dietary fiber and complex carbs while being low in fat. Before purchasing, read the label: Before identifying the type of grain, the first ingredient should be “whole,” for example, “whole-wheat flour.” Breads labeled “seven-grain” and “multigrain” but prepared with enriched flour shouldn’t be taken as gospel.
There is no assurance that any of the grains in these goods, which may contain a variety of grains, are whole grains. Look for bread with 3 g or more of fiber per slice. Prather’s advice: Diet breads frequently contain more fiber. She says that by adding more fiber, bakers make diet bread lighter.
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Start Your Day With a High-Fiber Cereal
Breakfast cereals high in fiber used to taste like cardboard, but not any more. These days, there are a ton of fantastic high-fiber cereals, according to Prather. Pick a cereal with 6 g or more of fiber per serving. Alternatively, if your preferred cereal is lacking in fiber, you may add your own by topping it with a couple tablespoons of wheat bran, chia seeds, or crushed flaxseed.
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Bring on the Broccoli
Like beans, broccoli is a superstar source of fiber. It’s also low in calories and a great source of nutrients. For the best fiber bang for your buck, eat your broccoli raw, because cooking it can reduce its fiber content. But if you prefer it cooked, try steaming, broiling, or baking your broccoli to avoid extra calories. You can toss it with a small amount of olive oil, salt, and pepper for additional flavor.
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Eat More Plums, Pears, and Apples
Being bloated from constipation can be treated by increasing your fruit intake because fruit is also high in dietary fiber. Plums, pears, and apples are wonderful options since they contain a lot of fiber and have a high pectin content, which is a type of naturally occurring fiber. A medium apple with skin and an unpeeled small pear each have 4.4 g of fiber.
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Surround Yourself With Nuts
Being bloated from constipation can be treated by increasing your fruit intake because fruit is also high in dietary fiber. Plums, pears, and apples are wonderful options since they contain a lot of fiber and have a high pectin content, which is a type of naturally occurring fiber. A medium apple with skin and an unpeeled small pear each have 4.4 g of fiber.
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Get the Skinny on Baked Potatoes
Good news, potato lovers: One medium baked potato, with skin, has 3.8 g of fiber. Even better, a baked sweet potato with skin provides 4.8 g of fiber. Boiling and mashing potatoes — with the skin — is another good way to serve them. You can skip the french fries, as they are high in unhealthy saturated fat. Instead, cut potatoes in the shape of fries, spray them with a little olive oil, sprinkle with your favorite seasonings, and bake in the oven until crisp. They’ll taste like french fries without the added calories and unhealthy fat.
10 Foods to Help Relieve Constipation
Keep your digestion system running smoothly with these high-fiber and delicious foods.
Let’s face it: there are times when you simply can’t poop, no matter how hard you try. We’ve all been there at least a few times before, so there’s no need to be timid because we are certain that things will eventually get better. While it can be uncomfortable occasionally, having trouble going to the bathroom is mostly brought on by unimportant factors like inactivity, dehydration, or inadequate fiber intake. While getting regular exercise and consuming lots of fluids are essential for maintaining a healthy digestive system, several foods can also help prevent or treat constipation. Here, dietitians offer their greatest recommendations to assist you.
Note: If you experience two or more of the following symptoms for three months—regularly skipping bowel movements (having only three or less a week), hard or lumpy stools, or feeling like you have to strain to empty your bowels when you do go—that’s chronic constipation, and you should see a doctor to rule out more serious causes such as an intestinal blockage, cancer, or nerve-related conditions like multiple sclerosis or Parkinson’s disease.
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Berries
According to Marisa Moore, R.D.N., a registered dietitian nutritionist in Atlanta, Georgia, “Fiber aids proper digestion, and berries, especially raspberries and blackberries, top my list for high fiber fruit.” The two berries can be added to cereal, smoothies, or eaten on their own as a sweet-tart snack because they each contain roughly 8 grams of fiber and a lot of water.
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Coffee
There’s a reason you might be rushing to the restroom after your morning cup of joe: “coffee poops” are a real thing. According to Moore, coffee includes a number of substances that stimulate the intestines and, in certain cases, have a laxative-like effect.
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Chia seeds
These little but mighty seeds contain 10.6 grams of fiber, or 42% of your daily needs, in only one ounce. Chia can help soften stools and make them easier to pass when combined with water, according to Vanessa Rissetto, M.S., R.D., registered dietitian at Culina Health.
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Prunes
When Grandma ate dried prunes to assist her move, she was onto something. According to Elizabeth Shaw, M.S., R.D.N., owner of Shaw Simple Swaps, “Prunes include insoluble fiber, a type of fiber that draws water into your colon to add weight to your stool, making it easier to go, as well as sorbitol, a sugar alcohol that speeds up bowel movements.
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Broccoli
Ever questioned why broccoli might occasionally have a smelly quality? Sulforaphane, a substance that may have a mild odor but may also help prevent the expansion of intestinal microbes that might obstruct normal digestion, is to thank for this, according to Rissetto.
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Pulses
Pulses, which include beans, peas, lentils, and chickpeas, are a fantastic option for both preventing and treating constipation. These are my go-to high-fiber foods, according to Moore, because some of them, like lentils, can contain as much as 15 grams of fiber per cup. Lentils can be added to soups, curries, and salads. Black beans can also be used to make a plant-based burger or as a side dish. Additionally, I enjoy roasting chickpeas in the oven until they are crunchy, then eating them on salads or by themselves as a snack.
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Artichokes
Due to its high fiber content and the presence of inulin, a prebiotic that supports healthy gut bacteria, this vegetable fights constipation on two fronts. Constipation is more likely to be controlled when your GI system is functioning properly, claims Shaw.
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Figs
Your next cheese platter might include more than just delectable morsels. According to Moore, three to five figs (depending on size) provide roughly 5 grams of fiber. According to Moore, figs are a fantastic way to sweeten baked products or add sweetness to a salad in addition to being the ideal cheese companion and aiding in constipation.
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Pears
This fruit is an underappreciated superstar of fiber. According to Shaw, a medium pear has roughly 5.5 grams of fiber and is very delicious.
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Spinach
Your poop can also be aided by Popeye’s favorite cuisine. Magnesium, a mineral found in spinach, aids in bowel movement stimulation by luring water into the colon.
Senior Editor ALYSSA JUNG
Senior editor at the Hearst Health Newsroom since 2017, Alyssa has produced research-based health articles for Prevention, Good Housekeeping, and Woman’s Day.
10 Foods To Relieve Constipation
Constipation is a common problem that affects everyone occasionally.
Constipation may only occur when traveling because of stress and being on a different schedule, or it may be a persistent condition.
Constipation is a side effect of some medical diseases, including irritable bowel syndrome.
People of all ages, from infants to the elderly, can suffer from the uncomfortable condition of constipation.
Constipation, if left untreated, can result in diverticulitis from repeated straining to try to pass a bowel movement, as well as abdominal pain.
The good news is that there are plenty of foods you can eat to prevent and treat constipation and improve your quality of life.
10 Foods To Relieve Constipation
1. Oats
Fibre comes in two varieties: soluble and insoluble. Insoluble fiber doesn’t dissolve in water, but soluble fiber does and produces a gel when it does.
One of the best sources of soluble fiber is oats, although fresh fruits and vegetables often have more insoluble fiber. Additionally, soluble fiber can increase the volume of feces and ease constipation.
For the healthiest option, make sure you use plain oats without extra sugar. To increase the fiber content of your oatmeal, prevent constipation, and encourage regular bowel movements, try topping it with other high-fiber foods like fruit, nuts, and seeds.
2. Prunes
Prunes have a long history of aiding in the fight against constipation and have become one of the most well-known and well-liked constipation fighters in recent years.
Prunes contain sorbitol, a form of sugar alcohol that your body struggles to process and has laxative effects naturally. Your body draws more water into the colon to help with sorbitol digestion, which could have a laxative impact.
Prunes have a laxative effect that can be helpful if you struggle with constipation or if you want to help prevent constipation, so long as you don’t consume too many of them. Additionally, prune juice can be utilized to ease constipation.
A study found that for increasing bowel frequency and regularity, prunes outperformed the active ingredient in various fiber supplements.
3. Legumes
Legumes such as beans, dried peas, and lentils are packed with fiber. One cup of cooked lentils contains 16 grams of fiber, which is over half of the recommended amount of 25-30 grams of fiber daily.
Any type of legume is a great source of fiber, including lentils, split peas, garbanzo beans, black beans, kidney beans, and many other varieties.
Not only is fiber beneficial for your gut health, but eating a fiber-rich diet may also help protect your heart since diets rich in fiber are associated with a reduced risk of heart disease.
4. Raspberries
Raspberries, one of the fruits with the highest fiber content, offer an amazing eight grams of fiber per cup. Raspberries’ high fiber content is partially due to their seeds. Strawberries and blackberries are two other fruit with a lot of fiber.
Add raspberries to your morning cereal, sprinkle some on top of your yogurt, or eat them on their own as a fiber-rich snack to ease constipation.
5. Almonds
In addition to being a fantastic source of protein and beneficial fats, nuts are high in fiber, which helps prevent constipation.
When traveling or spending time outside, almonds are a practical snack. Three grams of fiber and heart-healthy monounsaturated fats can be found in one ounce, or roughly a handful, of almonds.
A study on people with constipation found that consuming raw almonds in amounts of 40 grams (about 1.5 ounces) daily for four weeks dramatically reduced the symptoms of the condition while also enhancing quality of life.
6. Avocado
Although avocados don’t necessarily look high in fiber, one whole avocado provides 13 grams of dietary fiber.
Avocados can help relieve constipation and improve the regularity of your bowel movements while also promoting heart health, thanks to their healthy fat content.
Foods high in unsaturated fats (but not saturated fats) may aid in relieving constipation by helping to provide lubrication in your digestive tract. Hence, avocados are a healthy food that fits the bill for both fiber and healthy fat.
7. Citrus fruits
Iron supplements used to treat and prevent anemia can cause constipation, so eating iron-rich foods is important to hopefully avoid the need for iron supplements.
Citrus fruits are also a fantastic source of vitamin C, which can help your body absorb iron and prevent anemia.
Citrus fruits like oranges and grapefruit are a good source of iron, with one small orange providing around 10% of the daily value.
8. Pears
One medium pear provides six grams of fiber, almost a quarter of the daily recommended amount.
Fiber acts as a prebiotic, which helps feed the beneficial bacteria in your gut. Maintaining a healthy gut flora can keep your digestive system working efficiently.
If you have an imbalance of these beneficial bacteria, you can experience symptoms like nausea, upset stomach, bloating, constipation and diarrhea.
9. Spinach and other leafy greens
Leafy greens are a great source of several vitamins and minerals and are a good source of fiber as well. 100 grams (around 3.5 ounces) of spinach provides a little over two grams of fiber.
That might not seem like a lot, but spinach shrinks significantly when cooked, so adding spinach to casseroles, scrambled eggs, and other dishes can increase their fiber intake significantly.
Spinach is rich in insoluble fiber, which can help speed up digestion and promote digestive regularity while relieving constipation.
10. Chia seeds
Chia seeds are a versatile source of fiber and can be added to hot cereal, smoothies, yogurt, or sprinkled on top of salads. One tablespoon of chia seeds provides four grams of fiber as well as heart-healthy omega-3 fatty acids.
Chia seeds are also a good source of plant-based antioxidants, which help fight inflammation. Eating fiber-rich foods with anti-inflammatory properties is especially beneficial if you suffer from inflammatory bowel conditions that impact your digestive health.