5 foods for constipation and better digestion

Constipation is a serious digestive issue that affects the quality of life of many. After all, not being able to pass stools at least thrice a week can be frustrating and irritating. It is mainly caused due to dehydration, low fiber intake, lack of physical activity, taking certain medications, poor digestion and bacterial imbalance in your gut. That’s why we’re here to suggest certain foods for constipation that can help soften your stool.

Can laxatives help with constipation?

Wondering if taking laxatives can solve your constipation problem? Maybe, yes! But you will end up being dependent on them lifelong, which may worsen your situation. Taking laxatives should be your last option to cure constipation. Instead, you should include these natural laxatives to relieve your constipation which are digestion-friendly foods.

Foods for constipation

1. Apples

Eating an apple a day, especially with its fiber-rich skin helps in relieving constipation. They are a source of both soluble and insoluble fiber in the skin that can aid in softening your stool, making it easy to pass. Moreover, apples are great for your overall health.

foods for constipation
Apple skin can go a long way toward keeping you healthy. Image courtesy: Shutterstock

2. Prunes

If you struggle with constipation on a daily basis, take 2-3 prunes, soak them in water overnight and eat them on an empty stomach in the morning. This practice may help you with constipation because if contains insoluble fiber, sorbitol, and chlorogenic acid which has a laxative effect. You can have it in the form of juice also.

Also read: Concerned about constipation in winter? Here’s why it happens and how to avoid it

3. Flaxseeds

They are very effective in improving digestion and relieving constipation. Being high in fiber, flaxseeds absorb the water in the intestine to create a gel that makes your stools soft and easy to pass. Include at least 1-2 tablespoons of flaxseeds per day in your diet. You can have it as it is or sprinkle it on your salads, mix it into your dough or make a chutney powder out of it.

4. Healthy fats

Healthy unsaturated—monosaturated and polyunsaturated fats—can lower your risk of digestive issues. Include healthy fats such as olive oil, avocado, coconut, organic ghee, nuts, and seeds in your daily diet, these all can promote contractions in the intestine to initiate a bowel movement and relieve constipation.

foods for constipation
Healthy fats are healthy for more reasons than one! Image courtesy: Shutterstock

5. Vegetables

Try to include 5-6 cups of a variety of colourful vegetables in your diet daily as their fiber content can help in bulking up your stools causing a smooth passage out. Consider adding greens such as spinach, broccoli, Brussels sprouts, etc as they are also a great source of vitamins and minerals. If you feel bloated, always have them in cooked form; they will be easier on your sensitive gut.


Apart from these foods, always keep yourself well hydrated, incorporate some form of physical activity every day, keep your stress levels in check, and get enough sleep.

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