Learn effective, natural dietary strategies to relieve constipation. Incorporate high-fiber foods like apples, citrus fruits, prunes, sweet potatoes, and legumes to promote regular bowel movements. Consult healthcare professionals for persistent issues and medication options.

Discover Natural Ways to Ease Constipation with Dietary Choices

Constipation, marked by infrequent or difficult bowel movements, is a prevalent concern affecting many. Symptoms include straining and hard stools, impacting about 14% of people worldwide and potentially leading to issues like hemorrhoids. Fortunately, incorporating specific foods into your diet can promote healthier digestion. These options help soften stools and stimulate regularity naturally.

Apples Apples are a rich source of dietary fiber, particularly when eaten with the skin. Their soluble fiber, pectin, ferments in the gut, helping retain water in the colon and making stool softer.

Bright Citrus Fruits Oranges, grapefruits, and tangerines provide dietary fiber along with vitamin C and flavonoids like naringenin, which support smooth bowel movements and reduce constipation.

Prunes Dried plums, or prunes, are a traditional and effective remedy for constipation. Their high fiber content and production of fatty acids help increase stool bulk and ease its passage.

Sweet Potatoes Containing insoluble fiber such as cellulose and lignin, sweet potatoes add mass to stool and facilitate easier bowel movements, making them a nutritious potato alternative.

Lentils and Legumes Peas, lentils, and beans combine soluble and insoluble fiber, boosting stool volume and softening it for simpler evacuation. These can be incorporated into soups, salads, or ground meat dishes to increase fiber intake and flavor.

In addition to dietary approaches, medications like MOVANTIK, Amitiza, and LINZESS may be recommended for persistent constipation. These should be used under medical supervision to restore regularity and relieve symptoms. Always consult a healthcare professional before starting any medication.