Foods That Help Relieve Constipation


You may have experienced constipation at some point in your life; however, if your constipation happens often, or occurs with pain and rectal bleeding, you should visit your doctor for a checkup. Fortunately, in most cases, constipation is just a temporary condition when your body needs more fiber. An average person needs from 25 to 30 grams of fiber a day, which is much more than how much we usually eat. However, adding too much fiber to your diet immediately can lead to bloating and cramping. To avoid this, gradually introduce fiber to your diet by having a little bit of these foods.


Prunes, or dried plums, are famous for their high content of fiber. One prune has 1 gram of fiber in them. Other than fiber, they also contain laxatives, such as fructans, sorbitol, and fermentable sugars that can help flush your stool along better.

Pears, plums, and apples

If you can’t have dried plum, regular plum would do. Plum, pears or apples can provide 5-6 grams of fiber to your body. They are also just as tasty and easy to find.


If you don’t have prunes, fresh berries would work too. Visit your local market and have your pick of the freshest raspberries, blackberries, or strawberries. A half-cup of fresh strawberries has 2 grams of fiber; a half-cup of blackberries has 3,8 grams and raspberries 4 grams.


While fruits contain a lot of fiber, they also have fructose – fruit sugar – which will cause gas. However, kiwis are low in sugar, thus it will reduce bloating. One cup of kiwi has 5 grams of fiber and other healthy nutrients such as vitamin C.


Popcorn is just corn in essences. If you don’t put any salt or butter in, popcorn can be a healthy and fun way to get your fiber. Corn is a whole grain, and to prevent or reduce constipation you need a lot of whole-grains in your diet.


Beans are among the foods with highest fiber content. You can get as much as 10 grams of fiber per cup serving. Plus, there are many types of bean to choose from: baked beans, black-eyed peas, garbanzo beans, lima beans, pinto beans or kidney beans.

Sweet potatoes

Similar to beans, potatoes are also high in fiber, but they are contained mostly in the skin. One medium-sized baked sweet potato with skin can provide 3,8 grams of fiber. Normal potatoes are also good for constipation, with 3 grams of fiber in a small potato.


Flaxseed (or flax seed) helps reduce constipation by adding fiber, antioxidants, and omega-3 fatty acids to your diet. The fiber is stored in the husk of the flaxseed, thus ground flaxseed is the best option for absorption of the fiber.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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