7 Foods Backed by Experts for Natural Constipation Relief

Dealing with constipation can be both uncomfortable and frustrating, but relief may be closer than you think. Incorporating the right foods into your diet can promote natural digestion and alleviate constipation. Here are seven expert-backed foods that can provide effective relief.

  1. Prunes:
    • Prunes, or dried plums, are renowned for their natural laxative effect. Rich in fiber and sorbitol, prunes promote bowel regularity and help soften stool.
  2. Kiwi:
    • Packed with fiber, kiwi is not only a delicious fruit but also an excellent remedy for constipation. Its enzymes aid in digestion and promote a healthy gut.
  3. Chia Seeds:
    • Chia seeds are a nutritional powerhouse, known for their high fiber content. When soaked, they form a gel-like substance that adds bulk to stool, easing its passage.
  4. Yogurt with Probiotics:
    • Probiotics, found in certain yogurts, promote a healthy balance of gut bacteria. Maintaining this balance is crucial for smooth and regular bowel movements.
  5. Leafy Greens:
    • Vegetables like spinach, kale, and Swiss chard are rich in fiber, magnesium, and water content. These elements collectively aid in softening stool and facilitating bowel movements.
  6. Oats:
    • Whole grains, particularly oats, are a fantastic source of soluble fiber. This fiber adds bulk to the stool and helps it move through the digestive tract with ease.
  7. Flaxseeds:
    • Loaded with fiber and omega-3 fatty acids, flaxseeds contribute to digestive health. They can be added to smoothies, yogurt, or sprinkled over meals for a nutritional boost.

Expert Recommendations:

Nutritionists and gastroenterologists often recommend these foods for their natural constipation-relieving properties. However, it’s essential to stay hydrated and maintain a balanced diet for overall digestive well-being.


Incorporating these expert-backed foods into your daily meals not only offers relief from constipation but also contributes to overall digestive health. As with any dietary changes, it’s advisable to consult with a healthcare professional, especially if you have pre-existing health conditions. By making these simple adjustments, you can promote natural bowel regularity and enjoy a more comfortable and healthier lifestyle.

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Akhilesh Singh

I'm Akhilesh Singh, a versatile blogger exploring diverse topics. My goal is to impart valuable insights and knowledge to my readers, fostering an informative and engaging online community.

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