10 Essential Foods For Constipation Relief

constipation relief

Constipation may not seem to be a serious problem like cancer, asthma etc yet it is the root cause of various health problems. It gives a lot of discomfort to the sufferer and keeps him/her restless throughout the day.

Constipation is caused due to various problems such as several medications, less consumption of water, lack of fiber rich foods, lack of physical activities, some serious diseases etc.

Foods play vital role in giving you relief from constipation. Given below are 10 essential

1. Cabbage:

Cabbage is highly rich in fiber. Since fiber is an essential component for constipation cure, you must eat fiber rich foods such as cabbage. It contains both soluble fiber as well as insoluble fiber. Soluble fiber also reduces bad cholesterol which eventually prevents plaque formation on the walls of the arteries.

Due to this blood circulates smoothly throughout your system which benefits your digestive system a lot and your constipation problems is relieved to great extent. Insoluble fiber present in cabbage helps in clearing your intestine and you can pass stool easily.

Cabbage is also an excellent source of Vitamin C, Vitamin K, calcium, Vitamin A etc. These antioxidants and nutrients benefit your nervous system and digestive system to great extent and help in digestion and relieving gas problem and constipation.

You can cook cabbage as well as eat it in its raw form. But while eating it in its raw form, make sure that it is fresh and properly washed.

2. Spinach:

Spinach is another food which is a very good source of fiber. This vegetable contains approximately 80 percent insoluble fiber and 20 percent soluble fiber. Since insoluble fiber is indigestible, it passes through your intestine easily and along with it, it also carries out waste materials stuck on the walls of your intestines.

Thus it cleans your intestine and cures constipation. If any toxic product is present in your intestine, insoluble fiber present in spinach cleans it. Spinach also does not add weight because it is very low in calories.

You should eat spinach regularly if you want to cure constipation but you should drink plenty of water if you consume spinach. Also if you are suffering from gallstone problem you should take approval of your doctor before consuming spinach regularly. Spinach also contains Linolenic acid which is very good for your heart and constipation relief.

Raw spinach is much more effective in curing constipation than cooked spinach. You should collect fresh spinach leaves and wash it properly and after making its juice (nearly 100ml) mix it in a glass of water and consume it twice a day. It will cure your constipation problem if taken regularly for a few days.

3. Oatmeal:

Oatmeal is an excellent source of fiber and other vital nutrients that cure digestion problems. Dietary fiber plays vital role in curing and preventing constipation. Insoluble fiber present in oatmeal makes the stool bulkier and softer because it binds water while passing through your intestine.

Overeating also causes constipation but oatmeal gives you the feeling of fullness and satiation which prevents you from eating more and also causes weight loss.

4. Fish:

Foods that contain Omega 3 fatty acids are considered very good for constipation relief. Though fats are considered bad for health, there are some fats which are good for health. Your body and brain do require certain amount of good fats and you can obtain such good fats from foods that are rich in Omega 3 fatty acids.

Fish contains Omega 3 fatty acids in abundance hence you should consume fish regularly. Fish is also good for your brain and over all health. You can also consume fish oil because it also contains high amount of omega 3 fatty acids. You can eat fishes such as tuna, salmon, mackerel, herring, sardines etc. However, if you suspect any fish containing high amounts of mercury, do not consume it.

5. Buttermilk:

Though milk does not contain fiber and is not so useful in giving relief from constipation, you can be benefitted a lot if you consume buttermilk. However, warm milk consumed at bedtime gives relief to many people suffering from constipation.

Buttermilk works best when you drink a glass or two on your empty stomach in the morning. Drink 2-3 glasses of buttermilk daily on your empty stomach for a few days. You will feel great relief from constipation. Buttermilk not only cures constipation but it also most of your stomach disorders.

Fruits for Constipation Relief

6. Guava:

Guava is an excellent fruit for constipation relief. You should eat it with its seeds so that you can get roughage to your diet. This fruit is also rich in Vitamin C and stimulates your bowl movement. It clears all the toxins and waste present in your digestive tract. It makes your digestive system strong and cures most of your stomach disorders.

7. Orange:

This fruit is high in fiber and Vitamin C which are well known components to cure constipation. Many people consume juice of orange which is less effective than consuming whole orange. Remove the external thick peel of orange and consume it with its soft peel. Regular consumption of orange will give you great relief from constipation.

8. Grapes:

Grapes are also very effective in curing constipation. Grapes are known as laxative foods due to their sugar, cellulose and organic acid properties. Laxative foods give you great relief from constipation hence you should consume nearly 350 to 400 grams of grapes daily on empty stomach for constipation cure.

In case you don’t get fresh grapes you can consume soaked raisins in the morning. Allow nearly 100 to 150 grams of raisins to soak in water for nearly twenty four to forty eight hours and when they swell like grapes consume them on your empty stomach. Do not throw the water in which raisins were soaked; consume it too.

9. Papaya:

Papaya too is very effective in curing constipation. Ripe papaya is highly rich in Vitamin C and other nutrients needed to cure constipation and it also works as laxative when consumed after meal.

10. Apple:

Apples are highly rich in fiber, quercetin and Vitamin C and are very beneficial in curing even chronic constipation.

Apart from consuming the above mentioned foods you should drink plenty of water and exercise regularly to get relief from constipation.


Romil is a blogger who loves to write on several topics from last few years.