In medical terminology, constipation refers to a decrease in bowel movements. Consuming particular meals can aid in preventing and easing constipation. 

Constipation is a widespread issue that many people experience all around the world. Dehydration, a poor diet, drugs, illness, disorders of the neurological system, or psychological conditions may all contribute to this. At some point in their lives, 14% of people experience chronic constipation; believe it or not, studies show this, and it’s true.

However, some meals can reduce constipation by bulking up the bowels, softening them, speeding up gut transit, and boosting the number of bowel movements. Whereas laxatives and fiber supplements are common treatments for constipation, adding a few items that promote regularity to your dietary routine can be a secure and efficient substitute.

Natural Foods that Relieve Constipation

Although constipation is caused by sluggish gut transit and a lack of bowel movements, some meals can help prevent it by softening the bowels and bulking them up. So, let’s take a look at some natural foods, such as elderberry for digestion that can aid in relieving constipation. Besides stimulating bowel movements, these foods are nutritious as well. 


One medium apple contains 3.6 g of fiber, making it a good fiber supply. Fiber helps to create feces and encourages healthy bowel movements by passing through your intestines undigested. Pectin is a particular kind of dietary fiber found in apples that is well known for its digestive properties. 

Patients experiencing constipation got pectin pills in one research. Within a few days, pectin accelerated colonic movement, decreased constipation symptoms, and even enhanced digestive function by boosting the number of good bacteria in the intestines. Apples make a convenient and wholesome meal on their own or as a healthy addition to dishes like yogurt, pancakes, and oatmeal.

Citrus Fruits

An orange, grapefruit, or other citrus fruit is a reviving snack and a nutrient-rich fruit. There are 3.7 g of fiber in one orange. On the other hand, one grapefruit has over 5 grams of fiber, which satisfies 20 percent of your everyday needs. Pectin, a soluble fiber found in citrus fruits, is particularly abundant in the fruit’s peel. 

Pectin helps speed up bowel movement and relieve constipation. Citrus fruits also have a flavanol called Naringenin, which might help explain how well they treat constipation. According to animal research, Naringenin promotes liquid outflow into the colon, which has a relaxing effect. However, further human analysis is required. Consume citrus fruits freshly to obtain the most fiber and vitamin C. Mandarins and grapefruit make for a convenient snack. In contrast, grapefruit tastes excellent in a salad or sliced in half.

Flex Seeds

Traditional remedies for constipation have relied upon flaxseeds’ inherent digestion properties. In addition to their wealth in dietary fiber, which makes them an excellent digestive help, flaxseeds provide several other health advantages. 2.5 grams of fiber, or 10% of your essential requirements, can be found within only tablespoons of whole flaxseeds. In one study, mice given a flaxseed-supplemented food had a shorter small intestine transit time and more frequent and heavier stools. 

According to the researchers, Insoluble fiber functions like a sponge in the intestinal tract, holding onto water, raising the volume, and softening stools. The soluble fiber, however, encourages bacterial development and gives feces more bulk. 

Furthermore, brief fatty acids are generated during the microbial fermentation of dietary fiber, increasing movement and promoting bowel movement. Some experts have hypothesized that the digestive qualities of flaxseeds may be related to the oils they contain, which have lubricating properties. You can easily consume flaxseed with oatmeal and yogurt or add it to muffins, bread, and desserts. Only some people ought to use flaxseed, though.

Leafy Greens

Besides being high in fiber, spinach, broccoli, and Brussels sprouts also contain folate, vitamin C, and vitamin K. By increasing stool volume and mass; these vegetables facilitate bowel movements. You can add more fiber to salads or sandwiches by using fresh spinach or tender vegetables. Because spinach also has numerous benefits, just like there are countless elderberry health benefits.

Additionally, Brussels sprouts are high in nutrients, providing 14% of the daily fiber requirements and only 41 calories in just five sprouts. They can be grilled, roasted, boiled, steamed, or any combination of those methods. It may be consumed in salads or as an appetizer or cooked and added to sauces and other soups.

Final Words

People can encourage bowel movements by ingesting high-fiber vegetables and fruits. Many meals are advantageous to a person’s digestive health. Numerous vegetables, fruits, and seeds can aid with constipation relief. A high-fiber diet can help soften feces, give them volume and weight, and encourage bowel movement.