5 Natural Ways to Relieve Constipation

Bad eating habits, especially excessive consumption of processed foods, can negatively affect your gut's proper function, causing a number of problems, such as unhealthy weight gain, high cholesterol, and chronic constipation.

It is commonly known that fiber consumption leads to adequate digestion.It has also been linked to a reduction in the risk of chronic illnesses, like heart disease and diabetes. But not all fiber sources are made equal. These are some of the best fiber-rich foods you can incorporate into your diet to improve your gut's health.

1. Prunes

Prunes are great to relieve constipation. Their efficient laxative action is commonly attributed to their high fiber content, but it is actually sorbitol that is mainly responsible for these effects. Although this carbohydrate cannot be digested by the body, it helps balance sugar and water levels in stool, enabling it to pass through the digestive tract more easily and with significantly less pain.^1,2,3

Prunes are safe to consume and are less likely to promote dependency than irritant laxatives. For that reason, they are regarded as one of the best options for mid- to long-term constipation relief. Prunes can be eaten raw, freshly ground, juiced, in syrup form, as jam, or as supplements.

2. Kiwi

Kiwi fruits offer a high dietary fiber content and have shown their benefits for the digestive system. Actinidain, the active component in kiwis, is responsible for tenderizing meat, so it helps to break down proteins during digestion. Kiwifruit is well known for relieving symptoms of irritable bowel syndrome (IBS).^4,5 This exotic and delicious fruit is relatively easy to find, and it can be consumed raw in salads, juices, and smoothies. Its active compound can also be found in capsules.

3. Psyllium

Psyllium is a natural grain that is composed of an outstanding 60 - 70% fiber, eight times higher than oat bran. After being ingested, its high non-soluble fiber content doesn't get absorbed in the small intestine. Instead, it passes right through to the large intestine, where it is partially broken down by normal bacterial flora. It absorbs the excess of water and increases around 10 times in volume, becoming a mucilaginous gel responsible for bulking the stools and stimulating their elimination.⁶

Psyllium is easy to incorporate in a healthy diet by taking it as a supplement. It can also be mixed with water, smoothies, and shakes in its powdered form or taken in capsules. To make the most out of its effects, it is recommended to consume psyllium with every meal and plenty of liquids.

4. Flax

Flax, like psyllium, has a high soluble and insoluble fiber content. The seeds are commonly used as a treatment for constipation as their fiber and mucilage content helps improve stool motility.⁷ An easy way to include flaxseed as part of a healthy diet is adding it to cereals, salads, and smoothies.

5. Papaya

Papaya contains papain, a powerful enzyme that aids in the digestion of protein and is even used to tenderize meat. It can be prescribed for dyspeptic patients and those with celiac disease.⁸ Papaya is most commonly consumed raw for breakfast or in fruit salads and smoothies.

The presence of both soluble and insoluble dietary fiber is a must for maintaining a healthy digestive system. If you are not used to having fiber in your diet, it's recommended to start with small doses and increment your intake gradually. In just few weeks, you'll see positive changes.