Dietitians Recommend These 6 Foods That Will Ease Constipation Naturally

Maybe you’ve read or been told by a provider that the key to having regular bowel movements is fiber and staying hydrated—and it’s true! But there are also some specific things you can add to your diet that can help you get to second place.

1. Kiwi Skin

Kiwi peel is not only edible but also a natural source of fibre. If you’re already adding kiwi to your meals, keeping the peel on can give your body even more support.

Kiwi has been shown to reduce the time it takes for stool to pass through your digestive system. According to registered dietitian nutritionist Sarah Anzlovar, RDN, LN, the rapid transition may be due to its fiber content, but there is speculation that the antioxidants found in kiwis also help.

Combining the natural antioxidants in kiwi flesh with extra fiber in the skin can help objects move and move. When making a smoothie, try adding whole washed kiwi fruit to your blender. Are you short on time? You can also eat kiwi like an apple.

2. Beans

Anzlovar said beans are a great source of fiber and magnesium, two nutrients that help you poop. Legumes contain both soluble and insoluble types of fiber. Soluble fiber slows digestion to allow better absorption of nutrients, while insoluble fiber helps prevent constipation by adding bulk to stool.

They are also a source of resistant starch, which is not digested in the small intestine. When resistant starch reaches the colon, it is fermented by intestinal bacteria and converted into short-chain fatty acids. These fatty acids support the health of the intestinal wall, which can improve your overall digestive health.

There are a wide variety of beans to choose from, and they’re great to enjoy on their own as part of a meal, but they can also be added to all kinds of dishes.

“Pick the beans you like and add them to salads, grain bowls, tacos and pasta dishes,” Anzlovar said.

3. Chia Seeds

Chia seeds provide more than 10% of the daily value of fiber you need, registered dietitian Elizabeth Shaw, RDN, tells Verywell.

“Fiber helps you feel full for longer and plays a role in digestion, keeping your system running smoothly,” he said.

When eaten, chia seeds form a gelatin-like substance that helps soften stool and promotes regular bowel movements.

It’s easy to make chia seeds a part of your diet; You can sprinkle them over breakfast bowls, salads, and smoothies for a nutritional boost. For a more creative twist, use them in baking recipes like cakes, breads or pancakes.

Chia seeds can also be used as a binding agent to thicken sauces or in place of eggs for a vegan version of a favorite recipe. Mix one tablespoon of chia seeds with three tablespoons of water and let it sit for 15 minutes until it reaches a gel consistency.

Chia seeds expand when soaked, so be sure to adjust your portion sizes accordingly.

4. Prunes

There’s a reason prunes are known as a pro-poop food: They contain sorbitol, a compound that can stimulate bowel movements.

One study found that healthy people who don’t poop regularly and have a low fiber intake found that eating prunes helped increase stool weight and frequency, which in turn helped combat constipation.

You can snack on prunes on their own or add them to a variety of dishes for more fiber and a little natural sweetness. They’re great in smoothies, salads, and baked goods.

To prepare prune puree for baking, combine 16 pitted prunes and 1/2 cup hot water in a blender and blend until smooth. Once cooled, use the puree to replace 1/3 to half of the sugar in the recipe.

To reduce the fat content of a recipe, you can replace up to half of the butter or oil with an equal amount of prune puree.

5. Flaxseed

Flaxseeds have an impressive fiber content for something so small. Both soluble and insoluble fibers are abundant. Given that they are so full of fiber, be sure to drink enough water to prevent any GI upset that may occur with adding more fiber to your diet.

To get more flaxseeds in your diet, grind them and add them to cereal, yogurt, or smoothies.

6. Apples

Apples are full of dietary fiber, especially pectin. This soluble fiber adds bulk to the stool and ensures its smooth passage through the gastrointestinal tract.

Pectin also forms a gel-like substance when in contact with water that helps soften stool and prevent constipation. Eating apples with their skins is a great way to increase your fiber intake. Apples also have a high water content, which helps hydrate and keep stool soft.

In addition to eating apples on their own, you can add them to almost any meal or snack. Try adding chopped apples (with their peels) to your oatmeal, yogurt, or smoothie for breakfast.

Apples can also make a refreshing salad; Toss them with some leafy greens, nuts, and a tangy dressing.

For a hearty main course, add sliced ​​apples to pork roast or chicken for a sweet contrast to the savory flavors.