8 Foods For Freedom From Constipation

Bowel movement frequency can vary from several times a day to just a few times a week, confirms Cleveland Clinic.

When that routine slows down or the stool becomes dry, too firm, stubborn to pass, it’s what we often call being constipated.

Though it’s a familiar irritation for many, the experience is far from pleasant. It leaves you feeling uneasy, heavy. And downright frustrated.

These few foods ease constipation and regularise bowel movements:

1. Whole Grains

You’ll find soluble high fibre tucked inside wholesome choices like whole grains, like a comforting bowl of steel oats, cracked wheat cereal, quinoa, bran, brown rice, states Johns Hopkins Medicine and Mayo Clinic. An effective way to tackle sluggish digestion is by aiming for roughly 25–30 gm fibre daily for women and around 30–38 gm for men. Simply increasing your fibre intake for a  couple of days can often help your system find its natural rhythm again. For more fibre foods please read: 7 High-Fibre Foods.

2. Fruits: Raspberries, Apples, Pears

Cut fruit, whole fruit (apples, oranges, berries, grapefruit, kiwis, pears, bananas), fruit salads, with their high fibre are excellent weapons against constipation, says Medical News Today and Mayo Clinic.

According to WebMD, filling your plate with fibre-packed vegetables is a brilliant way to keep your digestion in fine form. Try broccoli, Brussels sprouts, cabbage, and sweet potatoes. Also leafy favourites like spinach, lettuce, kale, or collard greens -- they’re all champions for keeping your system light, lively, comfortably regular. Have them lightly steamed or as salads or simply chopped up raw.

Photograph: Canva

4. Hydrated Foods: Water, Juice, Soup

Staying well-hydrated plays a vital role in easing digestive sluggishness. Opt for refreshing options. Firstly, water, water, water. Fresh fruit juices, wholesome vegetable blends/smoothies, soups and light, clear broths -- all of which support a smoother, more balanced digestive flow, suggests Harvard Medical School. This would be in addition to cut fruit and cut vegetables which are better sources of fibre. 

Photograph: Canva

5. Probiotics: Yoghurt, Buttermilk, Kombucha

These friendly live cultures can make bowel movements gentler and more regular, according to Medical News Today. Adding probiotic-rich choices like yoghurt, kefir, sauerkraut, tempeh, or a glass of fizzy kombucha to your diet can nurture the gut’s natural balance and keep your system running smoothly from within, says Medical News Today.

6. A Cup Of Coffee

That morning brew might do more than wake you up -- it can also get your digestion moving. Cleveland Clinic informs us that caffeine encourages the intestinal muscles to contract, helping things along naturally.

7. Pulses

Lentils, beans, and peas are superb sources of fibre, making them ideal allies for smooth digestion. A small serving, say, 100 gm canned chickpeas offers around 6.3 gm fibre, says Medical News Today.

8. Seedy Snacks

When hunger strikes between meals, choose munchies that are kind to your tummy. A crunchy handful of granola, nuts, popcorn, or a sprinkle of seeds can all do wonders for your fibre intake and give the colon a wakup, states WebMD.