Best Foods to Relieve Constipation

By: Nigel Wall

Constipation affects most people at some point in their lives. Women and senior citizens suffer from constipation more than the rest of the population. You may feel bloated and have abdominal discomfort or gas. When a bowel movement finally does come, sufferers may strain to pass the hard stool. These foods may help you find relief.

Fruits that Work

Women generally need 25 grams of fiber and men need 38 grams of fiber each day. There are many fiber rich fruits that help promote regularity. People may not think of kiwi as a fruit that aids in digestion. The truth is this beautiful fruit isn’t just a decoration in your salad or on your plate. Kiwi’s are in the berry family with edible seeds and one medium sized kiwi supplies nearly 2.5 grams of fiber. One study3 by Drummond and Gearry shows that eating two kiwis a day helps to improve regularity.

Pears are another miracle fruit that promote digestive health. Bartlett, Anjou and Bosc are just a few varieties to choose from. Eating one medium pear with the skin on can provide five to six grams of fiber to help keep you moving in the right direction.

Sun dried plums may sound better than prunes, but these terms mean the same thing – relief! Prunes and prune juice have been used for years to improve and promote regularity. Prunes contains lots of insoluble fiber (12 grams per cup of the dried fruit) and sorbitol, which is a natural laxative.

More Beans Please

There are so many varieties of beans and numerous ways to prepare them. Surely there are a few recipes to please even the most finicky eater. Kidney, pinto, black, red, white, garbanzo, black eyed peas and lima beans are just a few legumes that offer nearly 10 grams of fiber per cup. Enjoy these and other varieties in soups, dips, salads, pasta dishes and more.

Rye Bread

Whole grain breads are great for helping to promote regularity, but rye bread ranks higher than most according to a study4 in the 2010 Journal of Nutrition. Rye bread contains a key fiber  ingredient called arabinoxylan that aids in better digestion. Rye also contains less gluten than wheat flour for those with gluten sensitivity.

Regularity is different for everyone. You may have bowel movements after every meal or two or three times a week. Constipation occurs when you move your bowels less than what is normal for you. These foods may help resolve the issue. It’s a good idea to talk to your healthcare  provider if constipation problems persist for long periods of time and to discuss your specific dietary needs.



The Top 10 Gut Cleansing Foods - 100% FREE

The Top 10 Gut Cleansing Foods


1. WebMD –

2. Medicinenet –

3. Drummond L., Gearry RB. Kiwifruit modulation of gastrointestinal motility.

4. Holma, R., et al. Constipation Is Relieved More by Rye Bread Than Wheat Bread or Laxatives without Increased Adverse Gastrointestinal Effects

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