constipation relieving foods

15 Foods To Relieve Constipation and Pain

Constipation can be very tough on your general well being. If your bowel movements are less than 3 to 4 times a week then you are in trouble of constipation and associated pain.

Constipation is a very common problem everywhere in the world. It is generally caused by the choices of food we make to eat. Although there are some medical conditions like hypothyroidism and inflammatory bowel disease etc., which are not in our control, most cases of constipation can be resolved by changing the food habits. Some medication also can cause constipation.

The real cause of constipation is eating less fiber done our daily requirement. It is estimated that an average American gets just 15 grams of fiber as against the minimum requirement of 25 grams of fiber per day.


If you begin to increase your fiber contents through foods then you will be relieved of constipation and associated pain.

Foods that Give Constipation Relief

In order to get permanent relief from the constipation you need to slowly begin to add more fiber to your diet. Following fiber rich food items will help you to achieve that objective.

constipation relief foods infographic

1. Oatmeal

Oatmeal contains both soluble and insoluble fiber making them one of the best foods to get rid of constipation.

The soluble find fiber fails to absorb water this not only softens the stool but also makes it easier to pass to the intestine in the insoluble fiber increases the bulk to get it moving

Many other whole grain foods such as whole grain wheat and brown rice also do the same job.

Add 3 servings of oatmeal and whole grain foods in your daily meal.

2. Legumes

Legumes are not only good source of fiber but they are also rich in protein and minerals that are essential for your body

You have a range of legumes to choose from including beans, lentils and peas.

A variety of healthy dishes can be made from these fiber rich foods. You can add them to salads, make soups curries and pastas plus any other local flavour depending on where you live.

A cup of legumes can give you 6 to 15 grams of fiber so you can understand the importance of these groups of food items to meet your daily needs of 25 grams of fiber.


3. Nuts

Most of the tree nuts are very healthy foods providing you not only just the fiber but also healthy fats and proteins even peanuts which are not tree nuts contain the similar health benefits

Make it a habit eating a handful of nuts including pistachio walnuts and Almonds in addition to peanuts to your daily diet

You can add them to salads grind and mix them in your smoothies or Sprinkle them on your other food items adjust 5 them raw but make sure that you eat them daily.

4. Seeds

Add flaxseeds to your Delhi me and they are not only fiber rich but also give you healthy Omega 3 fatty acids a tablespoon of flaxseeds will give you 2 grams of fiber.

Similarly Chia seeds also are fiber rich in fact they have more fiber than the flax seeds so grind couple of tablespoons of these seeds and toss into your oatmeals, smoothies, yoghurt, salad toppings and add them in any other food in any other way you like them to be added.

5. Dried Fruits

Dried fruits such as apricots prunes and figs are a great source of fiber.

Eating a cup of dried prunes will help you in immediate constipation relief so it's not just a long term benefit of eating the dry fruits but it is the instant relief that also should attract you to eat these dried fruits.

6. Apples

Apples are great for constipation relief. They are fiber rich foods and the skin of the Apple which contains insoluble fiber is especially helpful.

So eat apple with its skin for best relief.

7. Berries

All berries are a good source of fiber. They are low in calories and are watery. All these makes berries a great constipation remedy food particularly if you are watching your weight as well.

You can take any berry and it will solve your poop problem. In addition to this, berries also have antioxidants to tackle free radicals so they make heart healthy food.

Depending on which berry you take a cup of berry can give you 3-8 grams of fiber. Strawberries with 3gm at the lower end to raspberries and blackberries 8gm fiber the range is big.

8. Grapes

Grapes are one of the beest constipation relieving foods. A Handful of grapes contain 2.6 grams of fiber and other nutrients.

Eat them daily as your afternoon snack and you will have no problem of poop in the mornings.

9. Kiwi

This green fruit also falls under the category of berries. One medium size of Kiwi generally contains about 2.5 grams of fiber and many vitamins and other nutrients. It improves bowel movement.

You can eat kiwi with seeds and the peel, but most people prefer to remove the peel as the green color looks more appetizing as compared to the brown peel. You can eat 2 medium size Kiwi fruits to relieve your constipation.

10. Pears

Pears are a very good natural remedy for constipation. Pears or pears juice both are good.

The sugar in the pears attract the water that makes the stools to loosen up. Pears juice helps children to get rid of constipation for the same reason.

11. Peaches

Peeches are excellent fiber rich fruits to get rid of constipation. They get absorbed fast as the sugar content is less.

12. Prunes

Prunes are high in insoluble fiber so they are very good for babies as well. Since prunes contain sorbitol (a natural laxative) your constipation can be immediately relieved and you get the empty stomach to poop.

Researchers at the University of Iowa found that prunes produced better and faster constipation relief than the laxative psyllium.

13. Artichokes

Artichokes have high levels of fiber content. The higher insoluble fiber content helps the bulking action to produce consistent elimination.

14. Broccoli

You can eat raw or cooked broccoli to get constipation relief. A cup of broccoli contains 5-6 grams of fiber.

15. Sweet Potatoes

Sweet potato is an excellent high fiber food to relieve constipation. 100 grams of sweet potato contains 3-3.5 grams of fiber. Bake the sweet potato with the skin and eat as the skin has maximum fiber.

There are many other fiber rich food items. All of them usually will give you more relief from constipation. Bottom line is to eat more fiber.