What Foods Help Relieve Constipation?


Quick Answer

Foods that are high in fiber, such as whole-grain breads and cereals, bran, and brown rice, help relieve the effects of constipation, according to WebMD. Beans and vegetables such as Brussels sprouts, carrots and asparagus are high in fiber, as are fresh fruits.

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Full Answer

Dried fruits, such as raisins and apricots, are also high in fiber, reports WebMD. Fiber helps in the digestive process by adding bulk to stool, which makes it easier to pass. A person should add fiber slowly to his diet until the body adjusts to between 20 and 35 grams per day.

Other foods that are helpful for relieving constipation include berries, such as raspberries, blueberries and strawberries, according to Everyday Health. Berries are a low-calorie food that can be paired with a variety of other foods in meals. Prunes contain sorbitol, which is a natural laxative. The skins of potatoes, plums, apples and pears contain a large amount of fiber, as do nuts such as Brazil nuts, pistachios, almonds and walnuts.

Individuals experiencing problems with constipation should limit their intake of low-fiber, high-fat foods, including cheese, processed foods, meat and whole-fat dairy products, states WebMD. Drinking plenty of water and staying hydrated help relieve constipation. Eight 8-ounce glasses of water every day helps prevent the condition, as does regular exercise.

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