Thursday, December 14

Foods That Can Help Relieve Constipation

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Constipation is something nobody should suffer from if they eat a healthy diet, high in fibre and low on processed food. As the digestive system needs a certain amount of liquid to do its work, make sure to drink plenty of water as well. Build more physical activity into your life, as regular exercise keeps the digestive system functioning properly.

Constipation does not mean not ‘going’ on a regular basis – there is no right or wrong number of times to have a bowel movement. However, if your stools are hard and dry, you have pain or difficulty when passing them, and you feel sluggish and bloated, you’re constipated. If you are constipated, and feel that nothing short of dynamite will shift that blockage, why not try some of these foods?


Prunes and prune juice are probably the most effective remedies for constipation. If you can’t face prunes on their own, mix them with your morning cereal. Oats are another good food for relieving constipation, so mix prunes into your bowl of porridge to get you going again.


Many fruits are good for relieving constipation, as they are high in fibre. Berries are particularly effective, and apples, pears, melons, citrus fruits and grapes can also hasten a visit to the bathroom. Many fruits contain a lot of water, which is necessary for good digestion and elimination of waste products.


All beans are high in fibre, and will help relieve constipation. Try baked beans on wholemeal toast, or make a chick pea stew. Beans may also cause wind and bloating if you’re not used to eating them, so don’t serve up an enormous plateful.

Green vegetables

Lettuce, peppers, cabbage, broccoli and spring greens are all effective in getting you going again. Vegetables should be lightly cooked to retain all the nutrients.


Unlike other dairy products, yogurt doesn’t bind you. The good bacteria in yogurt help the colon to get working efficiently again, and the calcium also makes for a healthy colon.

Dried fruit

The good thing about dried fruit such as figs, raisins and dates is that they’re palatable and a little goes a long way. Snack on dried fruit, or mix with a bran cereal for breakfast to beat constipation.

Olive oil

Olive oil helps soften the stools, making it more comfortable to go to the toilet. While too many saturated fats can cause constipation, as well as other health problems, olive oil can help. Use in salad dressings, or drizzle on wholemeal bread instead of butter.

As you can see from this list of foods, a healthy diet can relieve and prevent constipation, as well as being good for general health. Make sure you’re getting enough fibre in your diet, and constipation need never be a problem again.


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