About 14% of people experience chronic constipation at some point. Symptoms include passing stools less than three times per week, straining, lumpy or hard stools.
A sensation of incomplete evacuation, feeling blocked or being unable to pass a stool.
The type and severity of symptoms can vary from person to person. Some people experience constipation only rarely, while for others it’s a chronic condition.
Constipation has a variety of causes but is often the result of slow movement of food through the digestive system.
This may be due to dehydration, poor diet, medications, illness, diseases affecting the nervous system or mental disorders.
Fortunately, certain foods can help relieve constipation by adding bulk, softening the stool, decreasing gut transit time and increasing stool frequency.
Here are 7 foods that can help relieve constipation and keep you regular:
1. Prunes
Dried plums, known as prunes, are widely used as a natural remedy for constipation. The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which adds bulk. Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which also increase stool weight.
One study in 40 people with constipation found that eating 100 grams of prunes per day significantly improved stool frequency and consistency, compared to treatment with psyllium, a type of dietary fiber.
2. Apples
One study in 80 people with constipation found that pectin can accelerate the movement of the stool through the intestines, improve symptoms of constipation and increase the number of beneficial bacteria in the gut.
Apples are an easy way to boost the fiber content of your diet and alleviate constipation. You can eat them whole, juiced or in salads or baked goods.
3. Pears
Pears are particularly high in fructose and sorbitol, compared to other fruits. Fructose is a type of sugar that is poorly absorbed in some people. This means that some of it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement.
Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed in the body and acts as a natural laxative by bringing water into the intestines.
4. Kiwifruits
In one study, 38 people over age 60 were given one kiwifruit per 66 pounds (30 kg) of body weight per day. This resulted in an increased frequency and ease of defecation. It also softened and increased the bulk of stools.
It’s not just the fiber in kiwifruit that’s thought to fight constipation. An enzyme known as actinidain is also hypothesized to be responsible for kiwifruit’s positive effects on gut motility and bowel habits.
5. Fig
Figs are a great way to boost your fiber intake and promote healthy bowel habits. A study in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed up colonic transit, improved stool consistency and alleviated stomach discomfort
Figs are a delicious snack on their own and also pair well with both sweet and savory dishes. They can be eaten raw, cooked or dried and go well with cheese and gamey meats, as well as on pizza, in baked goods and in salads.
6. Citrus fruits
Citrus fruit like oranges, grapefruits and mandarins are a refreshing snack and a good source of fiber. It is also rich in the soluble fiber pectin, especially in the peel. Pectin can accelerate colonic transit time and reduce constipation
In addition, citrus fruits contain a flavanol called naringenin, which may contribute to the positive effects of citrus fruits on constipation.
7. Spinach and other green
Greens such as spinach, Brussels sprouts and broccoli are not only rich in fiber but also great sources of vitamin C, vitamin K and folate.
These greens help add bulk and weight to stools, which makes them easier to pass through the gut. To get spinach into your diet, try adding it to a quiche, pie or soup. Baby spinach or tender greens can be added raw to salads or sandwiches for a fiber boost.
