Effective Foods to Ease Constipation Naturally

Constipation is a common digestive issue, especially among older adults. It occurs when bowel movements become infrequent or difficult, typically fewer than three times weekly. Severe constipation can lead to additional discomfort and health problems. Besides medications and lifestyle adjustments, eating specific fiber-rich foods can help alleviate symptoms and promote regularity.

Apples and Pears
When consumed with their skins, apples provide roughly 4.8 grams of fiber per 200 grams. They contain pectin, a natural compound that facilitates smooth stool transit through the colon.

Pears are also beneficial, offering over 5.5 grams of fiber per 170 grams. These fruits aid in relieving constipation symptoms effectively.

Kiwi, Figs, and Citrus Fruits
Many fruits rich in fiber and nutrients support healthy digestion. Kiwi is particularly helpful in stimulating stool movement and is beneficial for those with IBS-C, a type of constipation caused by irritable bowel syndrome. Figs and citrus fruits like mandarins, oranges, and grapefruits also contain soluble fibers, especially when eaten with the skins intact.

Dark Leafy Greens Vegetables such as broccoli, spinach, and Brussels sprouts are dense sources of dietary fiber, vitamins C and K, and folate. These greens add bulk to stool, aiding in smoother bowel movements. They can be eaten boiled, steamed, grilled, roasted, or included in salads and recipes.

Artichokes Both regular and Jerusalem artichokes are excellent for constipation relief. Jerusalem artichokes are high in inulin, a soluble fiber that encourages gut bacteria growth, improving stool frequency, consistency, and volume. Combining Jerusalem artichokes with chicory roots creates a nutritious duo that promotes digestive health.

Whole Grains, Seeds, and Oats Ryes, chia seeds, flaxseeds, and oat bran are rich in insoluble fiber, which stimulates digestion and improves bowel movements. Incorporating these into meals can make a significant difference.

Hydration and Fermented Drinks Drinking plenty of water along with probiotic-rich beverages like kefir and yogurt helps soften stool, easing its passage. Probiotics boost gut health, supporting effective digestion and regularity.

Sometimes dietary measures alone are insufficient. In such cases, doctors may recommend medications like Linzess, which increases intestinal fluid and eases bowel movements. Linzess can be safely used under medical supervision and is available with prescription refills through discount coupons.

MOVANTIK® This prescription medication helps adults manage chronic constipation by preventing opioids from binding to 'mu-receptors' in the gut, thus reducing opioid-induced bowel issues. It not only relieves constipation but also alleviates related pain, making it suitable for patients on long-term opioid therapy.