11 Food to Eat to Avoid Constipation

1. Berries

If you want to take care of constipation without resorting to pills and potions, then make sure your shopping cart is loaded with raspberries, strawberries, and blackberries. To help take care of painful constipation, opt for these berries which feature plenty of fiber but not a lot of calories.

The best thing about berries is that you can include them in meals at any time of the day. They go great in cereal for breakfast, yogurt for lunch, and sauce or compote for dinner or dessert. You’re sure to be on your way to the bathroom in no time.

2. Nuts

Are irregular bowel movements causing you grief? Nut to fear, almonds, pecans, and walnuts are here. Nuts are so packed full of fiber that only one ounce of almonds can offer you 3.5 grams.

However, even though nuts can earn you a one-way ticket to a bathroom stall, you still need to consume them in moderation. They contain a lot of fat and calories which means they are best in small amounts. All you need is a handful each day to kickstart those regular bowel motions.

3. Dried Fruit

Even if you’re not the biggest fan of dried fruit, knowing they can help to cure constipation should be enough of a reason to begin adding them to your shopping list.

Apricots, dates, raisins, figs, and prunes (number nine on the list) are all excellent forms of constipation relief. With all the dietary fiber on offer, you will benefit from a far softer stool – and one that will pass more comfortably and more frequently. However, be warned. Dried fruit contains a lot of sugar, so consuming in moderation is key.

4. Citrus Fruit

Did you know that just by eating one grapefruit, you’re getting a tenth of your daily fiber requirements? Or, if you take the time to eat an orange, you can add another 13 percent to that total? Citrus fruits, which satisfy your thirst and hunger, are also superb for relieving constipation.

Given the amount of fiber in them, they help to soften your stools and release them from their colon prison. And, if you can stomach eating the peel as well, you benefit from more pectin which accelerates the process.

5. Plain Popcorn

Imagine your surprise at being told that eating delicious popcorn is going to help to avoid constipation. It’s true. That tasty cinema snack is now center stage on your new constipation avoidance diet, and you’re sure to have a smile on your face because of it.

Of course, if you add salt and butter, you’re undoing the benefits, but it’s nice to know that air-popped popcorn is going to help relieve your bowel discomfort while being a moreish snack at the same time. Get popping and enjoy that sweet relief!

6. Pears

Relieving constipation is all about loading up on healthy fiber, which is why including pears in your diet gets the thumbs up. Rather than feel bloated, in pain, and uncomfortable, you can eat a pear – skin and all – and benefit from 4.4 grams of fiber.

The skin of pears also includes Pectin which helps to speed up the process and have you sprinting to the toilet to take care of business. In case you’re wondering, any pear variety will do. Add any type to your shopping cart and reap the rewards.

7. Beans

Beans are given a bad rap for promoting flatulence, which is why most people avoid eating them before significant public events. However, if they can provide you with sweet relief from your constipation, it can be a small price to pay!

If you include navy, lima, pinto, and kidney beans into your diet, you can benefit from a fiber explosion. In fact, in just half a cup of kidney beans, you are getting nearly five grams of fiber. That’s surely enough to have you tootin’ and running to the bathroom to take care of business.

8. Broccoli

Our parents always told us to eat our broccoli so we can grow up big and strong. But, they didn’t tell us it could make our bowel movements more regular as well. Because of its high fiber and nutritional content, the humble tree of broccoli is a superstar in the field of relieving constipation.

However, cooking it can remove some of that fiber, so you’re best to eat it raw in a salad or on its own. Broccoli salad with apple, cranberry, and bacon will ensure you’re back to your old self in no time.

9. Prunes

Whenever someone complains of being constipated, prunes are always the “go-to” food option, and it’s easy to see why. They offer eight percent of your daily fiber requirements, as well as being delicious. However, aside from their taste and fiber, prunes have a secret weapon.

Prunes contain cellulose which adds bulk and water to your stool. That previously backed up stool will be on its way out sooner than you would expect. Prune juice and dried prunes are both valid natural laxatives that promise to relieve your discomfort.

10. Kiwifruit

There are so many studies involving kiwifruit that it would be hard to doubt their effectiveness for relieving your bowel discomfort. These small furry fruits are dynamite when it comes to natural laxative effect.

They increase the frequency of your bowel movements, make the release quicker than if you didn’t eat them, and help to fight ongoing constipation as well. What’s more, they contain actinidin which helps to regulate your bowel habits. Step away from those prescription drugs, grab a spoon, and dig in!

11. Sweet Potato

As you would have guessed by now, the secret weapon of most fruit and vegetables is that they contain fiber to move those stools along sooner rather than later. However, when it comes to sweet potato, it can often be more effective than other options.

One sweet potato contains as much as 15 percent of your daily fiber requirements, as well as the majority being insoluble. Insoluble fiber adds more weight, water, and bulk to your stools, giving them their marching orders. Sweet potato is also delicious and versatile which adds to their appeal.

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If you’re experiencing a colon calamity and see no light at the end of the tunnel, then never fear. Try out any of these 11 foods above, and you can experience sweet relief in no time. The best part is, every single item on this list is available in regular grocery stores while being delicious and nutritious at the same time.

There’s no time to waste. Whip up a fiber-rich dish, grab your favorite book, and head to the porcelain throne to let nature takes its course.

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