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A Dietitian's Picks for the 7 Best Foods for Constipation

Constipation is an unpleasant and inconvenient digestive problem that affects individuals of all ages. The good news is that a variety of dietary options exist to both mitigate this issue and support digestive health. As a registered dietitian, I often advise my patients to include certain items in their diets to relieve constipation and encourage regular bowel movements. Here are the 7 best foods for constipation to include in your diet.


Plums have been called "nature's remedy" for constipation since they contain natural laxative components, sorbitol, and fiber. For easier bowel motions, sorbitol may help soften your stool. Plums, when eaten regularly, may help maintain the digestive tract normally and relieve the pain of constipation.


Avocados are rich in flavor and nutritional fiber, in addition to being tasty. Fiber adds bulk to stool, making it less difficult for the digestive system to process. In addition, the beneficial fats in avocados aid bowel regularity by lubricating the intestines.

Oat Bran

In the digestive tract, oat bran absorbs water and creates a gel-like material called soluble fiber. This encourages bowel motions and softens the stool. If you struggle with constipation, try adding oat bran to your morning meal, such as oatmeal or a smoothie.


To relieve constipation, try eating some kiwis, a tropical fruit that is rich in fiber and digestive enzymes. The kiwi fruit contains the protein-digesting enzyme actinidin. The fiber content also promotes regular bowel movements by increasing stool size and softening stool that may otherwise become difficult to pass.


It is well known that figs contain natural laxative effects. The high fiber content aids digestion and prevents bowel irregularities. Furthermore, the magnesium found in figs may aid in the relaxation of digestive system muscles, leading to less bloating and a more regular bowel movement frequency.


Flaxseeds are a nutritional powerhouse packed with fiber and healthy fats. Flaxseeds are high in both soluble and insoluble fiber, which work together to keep you regular. Lignans, which are included in these small seeds, have beneficial effects on inflammation and gastrointestinal health.


Kefir, a fermented dairy product high in probiotics, may help maintain a balanced microbiome in the intestines. Probiotics are good bacteria that support digestive function and general gut health. Kefir may promote digestive health and reduce the risk of constipation in a roundabout way by encouraging the growth of beneficial bacteria in the stomach.

Constipation may be greatly relieved by eating these meals, but there are a few other things to keep in mind as well:

Stay Hydrated

Keeping stools soft and easy to pass requires a steady intake of water throughout the day.

Gradually Increase Fiber

Consume high-fiber meals gradually to give your digestive system time to adapt if you aren't already doing so. High-fiber food for constipation is one of the best cures.

Exercise Regularly

Exercise has been shown to increase bowel regularity and boost gut motility.

Limit Processed Foods

Many processed foods have poor fiber content, which can exacerbate constipation. Opt instead for unprocessed, complete items.

Keep in mind that everyone reacts differently to food. It's best to see a doctor for an in-depth evaluation and tailored recommendations if constipation continues or is accompanied by other worrying symptoms.

Constipation treatment should focus on the whole person, including food, fluid intake, and exercise. You may improve your digestive health, increase regularity, and decrease pain by eating these seven foods and adopting a healthier lifestyle.

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