Constipation is a common problem that anyone can experience at one point or another. Although, in most cases, constipation is just a sign that your diet needs more fiber, there are other causes of constipation including diseases of the digestive system and side effects of medications. Fortunately, there are many foods a person can eat to help relieve constipation and foods to avoid that can make constipation worse. Here is a list of 6 foods to eat to help relieve constipation.
1. Berries: Raspberries, blackberries, and strawberries are fruits that have a good amount of fiber. A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams.
2. Chia Seeds: This is one of the best foods that can act as a natural laxative. When combined with liquid chia seeds form a gelatinous substance that easily moves through your intestines. As a great way to increase the fiber in your diet, chia seeds swell and expand in the digestive tract, absorbing water. They’re best for constipation when you also increase your fluid intake, helping them move through the gut easily.
3. Broccoli: Broccoli is a superstar source of fiber. Broccoli is low in calories and a great source of nutrients. You need to eat your broccoli raw though, since cooking it can reduce its fiber content.
4. Aloe vera: Aloe vera is one of the most popular natural laxatives. It is packed with enzymes, vitamins, minerals and electrolytes that help heal the gut. Aloe vera latex also has anti-inflammatory components that reduce swelling and improve the function of the digestive organs.
5. Dried Fruits: Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as constipation relief. Prunes, especially, are very effective in relieving constipation because they are not only high in fiber but also contain sorbitol, which is a natural laxative. Like fiber, sorbitol is a type of carbohydrate and has a molecular structure similar to sugar.
6. Leafy Green Vegetables: Not only a great source of fiber, leafy greens also provide plenty of magnesium. Magnesium deficiency is one of the most common deficiencies in adults, so eating more comes with many benefits, including better digestive health. Magnesium is an electrolyte that has the natural ability to safely soften stool and help draw in water from your gut.