In this article, we explore the best foods that can help relieve constipation naturally and promote a healthy digestive system.
Healthy Foods To Treat Constipation
Constipation is a common digestive issue that affects millions of people worldwide. It is characterised by infrequent bowel movements, difficulty passing stool, and bloating. According to the World Health Organisation (WHO), lifestyle factors such as poor diet, low water intake, and lack of physical activity contribute significantly to constipation. While occasional constipation is not a serious concern, chronic constipation can lead to complications such as haemorrhoids or anal fissures. Fortunately, dietary changes can play a crucial role in preventing and treating constipation. In this article, we explore the best foods that can help relieve constipation naturally and promote a healthy digestive system.
Causes of constipation
A well-balanced diet rich in fibre, fluids, and healthy fats is essential for maintaining a healthy digestive system. The primary causes of constipation include low fibre intake, dehydration, and inadequate consumption of gut-friendly foods. Incorporating the right foods can help soften stool, promote regular bowel movements, and support overall gut health.
Healthy foods to treat constipation
Making smart dietary choices can help keep constipation at bay. Here are some of the best foods to treat constipation.
1. Fibre-rich fruits
Fruits such as apples, pears, oranges, and bananas contain high amounts of soluble and insoluble fibre, which add bulk to stool and promote easy bowel movements. Prunes are particularly effective due to their natural laxative properties, as they contain sorbitol, a sugar alcohol that helps soften stool. Consuming these fruits daily can help regulate digestion and prevent constipation.
2. Whole grains
Whole grains like oats, brown rice, quinoa, and whole wheat contain insoluble fibre, which helps move stool through the digestive tract. Eating whole grain cereals or bread regularly can prevent constipation by improving gut motility. These grains also provide essential nutrients and promote sustained energy levels throughout the day.
3. Leafy green vegetables
Vegetables such as spinach, kale, and broccoli are packed with fibre, magnesium, and water, all of which aid digestion and prevent constipation. They also support gut bacteria, which play a vital role in regulating bowel movements. Including a variety of leafy greens in meals ensures better digestive health and overall well-being.
4. Legumes and pulses
Beans, lentils, chickpeas, and peas are excellent sources of dietary fibre and help soften stool, making it easier to pass. These plant-based proteins are not only beneficial for digestion but also help in maintaining healthy cholesterol and blood sugar levels. Adding legumes to soups, salads, or curries can be an effective way to prevent constipation.
5. Nuts and seeds
Nuts such as almonds and walnuts are rich in healthy fats and fibre, making them beneficial for digestion. Seeds like flaxseeds and chia seeds contain omega-3 fatty acids and soluble fibre, which help form a gel-like consistency in the digestive tract, easing stool passage. Regularly consuming a handful of nuts and seeds can aid gut health and reduce constipation.
6. Yogurt and probiotic foods
Fermented foods like yogurt, kefir, and kimchi contain probiotics that promote the growth of good bacteria in the gut, improving digestion. Probiotic-rich foods help regulate bowel movements and prevent constipation by maintaining gut microbiota balance. Including a serving of probiotic foods in your diet daily can lead to significant improvements in digestion.
7. Hydrating foods
Drinking plenty of water is crucial for digestion, but consuming water-rich foods like cucumbers, watermelon, and oranges can also help prevent dehydration-related constipation. Coconut water is another great option, as it contains electrolytes that support hydration and gut motility. Ensuring proper hydration throughout the day is key to keeping the digestive system functioning smoothly.
8. Healthy fats
Foods like olive oil, avocado, and fatty fish such as salmon help lubricate the intestines and facilitate smooth bowel movements. Including a moderate amount of healthy fats in the diet prevents dry and hard stools, making digestion easier. These fats also provide essential nutrients that support overall health.
A fibre-rich diet, adequate hydration, and a healthy lifestyle are key to preventing and treating constipation naturally. The American Gastroenterological Association (AGA) recommends including a mix of whole grains, fruits, vegetables, legumes, and probiotics for optimal gut health. In addition to dietary changes, regular physical activity and stress management can further support digestive well-being. If constipation persists despite dietary improvements, consulting a healthcare professional is advised.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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