7 Foods to help relieve constipation naturally

We all understand the need for regular bowel movements for our general health, but our systems occasionally require additional assistance. 

This article reveals the key to painless digestion and a captivating list of seven foods that will make your stomach sing. 

Prepare yourself to eliminate constipation naturally and regain your body’s rhythm with these delicious foods that are good for your stomach.

What is constipation?

A common gastrointestinal condition, constipation, can be uncomfortable and interfere with everyday activities. 

When bowel motions become infrequent or challenging to pass, hardened stools ensue. 

To effectively treat constipation and support a healthy digestive system, learning about its causes and symptoms is essential.

Constipation is caused by several circumstances. Lack of dietary fiber in your diet is one of the key causes. 

Fiber is essential for giving stool volume and enabling easy transit through the intestines. 

Constipation can also be caused by not drinking enough water, which softens the stool and encourages regularity.

In addition, a sedentary lifestyle, a lack of exercise, certain medications, modifications to routine or nutrition and underlying medical problems like irritable bowel syndrome (IBS) or hypothyroidism can all cause constipation.

To take immediate action, it is important to recognize the constipation symptoms. 

Less than three bowel movements per week, straining during bowel movements, hard or lumpy stools, feeling like an incomplete evacuation has occurred, stomach discomfort and bloating are typical symptoms [1].

To avoid problems like hemorrhoids, anal fissures or fecal impaction, constipation must be treated. 

Dietary and changes in lifestyle can ease constipation and encourage regular bowel movements.

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What is the importance of fiber in relieving constipation?

To alleviate constipation and encourage regular bowel motions, fiber is essential. Let’s explore the value of fiber and how it helps to relieve constipation in more detail:

Softens stool

One of its main advantages is fiber’s capacity to absorb water and give the stool more volume. 

Hydration softens the poop and facilitates its passage through the digestive system. 

Fiber helps relieve constipation and encourages smoother bowel movements by preventing dry, hard stools.

softens stool
Photograph: gpointstudio/Envato

Increases bowel movement frequency

Foods high in fiber, particularly those high in insoluble fiber, aid in stimulating the intestines’ muscles. 

This stimulation encourages peristalsis, which is a regular contraction that moves the waste through the digestive system [2]. 

Fiber contributes to the prevention of constipation by increasing the frequency of bowel movements.

Adds weight to stool

The weight and size of the feces are influenced by the bulk that fiber provides. 

This increased mass sets off the physiological reactions that force waste through the intestines. 

Fiber maintains regularity by adding weight to the stool, which keeps it from getting stagnant or lingering in the colon.

Supports beneficial gut bacteria

Fiber has the ability to operate as a prebiotic, which means it provides food for the good bacteria in the stomach. 

These microorganisms are essential for keeping the digestive tract in good shape. 

Short-chain fatty acids are created in the colon when these bacteria digest fiber. 

These fatty acids assist general digestive function, enhance gut health and encourage bowel regularity.

Reduces transit time

Foods high in fiber usually go through the digestive system more quickly. 

As a result, waste passes through the colon less often, which lessens the possibility of excessive water absorption and the subsequent hardening of stools. 

Fiber maintains softer stools and encourages frequent bowel movements by shortening the transit time.

What are the 7 foods to help relieve constipation naturally?

When it comes to finding relief from constipation, incorporating specific foods into your diet can play a significant role. 

Here are seven fiber-rich and hydrating foods that can help alleviate constipation:

1. Whole grains

Dietary fiber is abundant in whole grains such as oats, quinoa, brown rice, and whole wheat. 

They have soluble and insoluble fiber, which gives the stool more volume and encourages regular bowel motions. 

Additionally, whole grains offer vital nutrients and support a healthy digestive system.

2. Fruits

Numerous fruits are high in water and fiber, which helps them relieve constipation. Fruits including apples, pears, berries, oranges and prunes are very healthy. 

In addition to fiber, these fruits also contain sorbitol, a substance with moderate laxative properties, and natural sugars. 

Including a variety of fruits in your diet might aid in promoting regularity and softening stools.

3. Vegetables

To relieve constipation, a diet must include vegetables that are high in fiber. 

Excellent options include broccoli, spinach, kale, Brussels sprouts, carrots, leafy greens, and cruciferous veggies [3]. 

These veggies are abundant in vitamins, minerals and antioxidants in addition to their high fiber content. 

They hydrate the body and provide stool bulk, promoting easy bowel movements.

4. Legumes

Beans, lentils, chickpeas and peas are just a few of legumes’ powerful dietary fiber sources. In addition, they are a fantastic source of plant-based protein. 

Including beans in your meals not only ups the fiber content of your meals but also diversifies and enhances the flavor. 

Constipation can be relieved and regular bowel motions can be encouraged by eating legumes.

5. Water

For good digestion and constipation relief, it’s important to stay hydrated. 

Constipation may be caused by dehydration, therefore it’s important to drink enough water throughout the day to soften the stools and avoid this condition. 

Aim for eight glasses of water each day, and up your intake during warmer weather or when you’re doing more physical activity.

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6. Herbal teas

Certain herbal drinks can relieve constipation because they naturally induce urination. 

The senna plant’s leaves are used to make senna tea, which is prized for its mild yet powerful digestive properties. 

Both chamomile tea and dandelion tea contain modest laxative properties that can aid in promoting bowel motions. 

If you have any underlying medical concerns or are taking medication, it’s crucial to drink herbal teas in moderation and talk to a doctor.

herbal teas

7. Yogurt

Probiotics, which are helpful microorganisms that support a balanced gut microbiome, are found in yogurt. 

A healthy gut flora is necessary for efficient digestion and regular bowel movements. To be sure yogurt has probiotics, look for the phrase “live and active cultures” on the label. 

Yogurt can enhance digestive health and ease constipation if you include it in your diet.

How does probiotics impact gut health?

To maintain a healthy balance of microorganisms in the stomach, probiotics are helpful for living bacteria and yeasts. 

They are essential for preserving overall wellness and healthy intestinal function. 

How probiotics affect gut health is as follows:

Restores and maintains gut flora

The gut microbiota, a term used to describe the billions of bacteria in the human gut, is well recognized. 

This intricate community of bacteria, fungi and other microorganisms affects various bodily functions, including immune response and digestion. 

Probiotics help restore and maintain a healthy mix of good bacteria for the gut to operate at its best.

Enhances digestive function

By assisting in the breakdown and absorption of nutrients, probiotics promote digestion. 

They create enzymes that aid in the digestion of complex carbohydrates, proteins and lipids by aiding in their breakdown. 

Bloating, gas and indigestion symptoms can all be helped by this enhanced digestion.

Improves intestinal barrier function

The gut lining is a barrier, absorbing nutrients while preventing hazardous chemicals from entering circulation [4]. 

By lowering gut permeability and strengthening the intestinal barrier, probiotics help stop the body from absorbing poisons and dangerous microbes. 

This supports a healthy immune system and maintains intestinal integrity.

Modulates immune response

Our immune system is primarily located in the gut. In the gut-associated lymphoid tissue, probiotics interact with immune cells to regulate and control the immune response. 

They encourage the synthesis of advantageous substances and aid in the growth of immunological tolerance, both of which are essential for avoiding autoimmune diseases and chronic inflammation.

Alleviates gastrointestinal disorders

Probiotics have been discovered to help address a variety of gastrointestinal illnesses, including antibiotic-associated diarrhea, irritable bowel syndrome and inflammatory bowel disease (IBD). 

They may offer assistance to those with these illnesses by assisting in reducing symptoms including bloating, diarrhea, constipation and stomach discomfort.

Restores and balances gut flora

A balanced gut microbiota is achieved and kept by probiotics. 

Trillions of bacteria that support immunological, metabolic, and digestive processes reside in the gut. 

Digestive problems and general health might result from a disruption in the gut’s ratio of healthy to dangerous bacteria. 

Probiotics bring in advantageous bacterial strains, aiding in the restoration of this equilibrium and supporting a healthy gut environment.

Enhances digestion and nutrient absorption

By creating enzymes that break down complex carbs, proteins, and lipids, probiotics help with digestion. 

They aid in the digestion of food particles, facilitating the body’s easier absorption of nutrients. 

Probiotics help to overall gut health and assist healthy nutrition utilization by enhancing digestion and nutrient absorption.


Constipation relief can be achieved by integrating gut-friendly foods into your diet. 

Whole grains, fruits, vegetables, legumes, water, herbal teas and yogurt are just a few of the seven foods mentioned in this article, including fiber, hydration and probiotics that support regular bowel movements and digestive health. 

You may get rid of constipation and benefit from a healthier, happier digestive system by including these nutrients in your everyday diet. 

Remember to drink plenty of water, increase your fiber intake gradually and pay attention to your body’s demands. 

Embrace these tummy-friendly treats and wave goodbye to constipation!


What are the best foods to eat for constipation?

Whole grains, fruits, vegetables, legumes, and other high-fiber meals are among the greatest things to consume if you’re experiencing constipation. These meals encourage frequent bowel motions and provide stool bulk. Additionally, drinking enough water will help you keep hydrated and avoid and treat constipation.

Are eggs good for constipation?

Despite being a wholesome food, eggs are not renowned for having a lot of fiber. Including high-fiber meals like whole grains, fruits, and vegetables in your diet would be more effective, as fiber is essential for easing constipation. Nevertheless, eggs may still be a component of a healthy diet containing fiber-rich foods to encourage regular bowel movements.

What causes hard stools?

Various factors, including a lack of dietary fiber, inadequate hydration, and a sedentary lifestyle, can cause hard stools. The stool lacks bulk and becomes more difficult to pass when there is a low fiber intake. Insufficient hydration can lead to the body extracting excessive water from the stool, resulting in dry and hardened stools.

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[1] https://my.clevelandclinic.org/health/diseases/4059-constipation 
[2] https://www.webmd.com/digestive-disorders/dietary-fiber-the-natural-solution-for-constipation 
[3] https://www.healthline.com/nutrition/best-foods-for-constipation 
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/

Photograph: Prostock-studio/Envato
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