20 Healthy Foods to Relieve Constipation Naturally

Constipation is a common issue, and some people struggle with this problem on a daily basis


Foods to relieve constipation naturally

1. Olives and olive oil

Olives and olive oil improve the production of bile juice, helping you digest food easily. All you have to do is take a teaspoon of olive oil every day.


2. Dark chocolate

Dark chocolate is rich in magnesium, and this mineral relaxes muscles. That’s exactly what you need to prevent constipation. Eat chocolate with 72% cocoa.


3. Flaxseed oil

Flax seed adds bulk to your stool, and the oil acts as laxative. It promotes regularity and prevents constipation.


4. Radishes

Radishes cleanse liver and improve the peristalsis process or the contraction and relaxation of your intestines.


5. Prunes

Eat a few prunes in the morning and before you go to bed. Drink plenty of water, and you won’t deal with constipation ever again.

6. Yogurt

Yogurt acts as a laxative, improves the health of your gut, and boosts your regularity.


7. Fermented vegetables

Sauerkraut, kimchi, pickles and other fermented vegetables are high in fiber and probiotics. This food is really beneficial for your gastrointestinal tract.


8. Leafy greens

Kale, beet greens, collard greens, bok choy, and watercress are great for your intestines. Leafy greens are packed with fiber, magnesium and other healthy vitamins and nutrients.


9. Sweet potatoes (skin on)

Sweet potatoes are rich in fiber, and a serving of this vegetable contains 4.8 grams of fiber.

Eat your sweet potatoes roasted or steam cooked. Leave the skin on!


10. Nuts

Walnuts, peanuts, Brazil nuts and other nuts are rich in fiber. Eat a handful of nuts to prevent and relief constipation.


11. Pears, apples and other fruits

Fruits are rich in fiber, and most of it is concentrated in their skin. pears have 4.4 grams of fiber, and unpeeled apples have 3.3 grams of this nutrient. Always eat them raw.


12. Broccoli

Cooking reduces the fiber content in broccoli which is why you should eat them steam-cooked or even raw.


13. Cereal

Cereal is rich fiber, and use varieties with wheat bran or flaxseed.


14. Whole grain bread

It’s a healthier option than white bread and contains less fat and more soluble fiber.


15. Dried fruits

Apricots, figs and dates have a beneficial effect on your intestines.


16. Legumes

Legumes are praised for their protein intake, but most people ignore the fact that they are a healthy option in cases of constipation.


17. Popcorn

Popcorn is high in fiber and low in calories.


18. Bananas and raspberries

These fruits are rich in fiber. Half a cup of fresh raspberries offers 2 grams of fiber. Bananas are rich in magnesium and potassium.


19. Wheatgrass or barley

Blend three teaspoons of barley or wheat grass and some water. Take this twice a day to ease your bowel movement.


20. Water

Water keeps you hydrated and prevents constipation. Drink 8 cups of water every day.

Final words

Pay more attention to the foods you eat, and combine them in your healthy meals. Avoid processed food and eat whole foods.

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