Constipation affects about 14% of people at some point in their lives, causing discomfort and distress. While medications and laxatives are commonly used, there are more natural ways to keep your digestive system moving. Incorporating fiber-rich foods into your diet can help alleviate constipation by promoting better bowel movements and improving overall gut health. In this article, we will explore five scientifically supported foods that can help relieve constipation.
1. Prunes: A Time-Tested Solution
Prunes, or dried plums, have long been known as a natural remedy for constipation. They are rich in fiber, with 2 grams of fiber per one-ounce (28 grams) serving, which is about three prunes. The insoluble fiber in prunes, particularly cellulose, adds bulk to the stool by drawing water into it. In addition, prunes contain sorbitol, a sugar alcohol that is poorly absorbed by the body, causing water to be pulled into the colon and resulting in a gentle laxative effect for many people.
Moreover, prunes are packed with phenolic compounds that can stimulate the growth of beneficial gut bacteria, further promoting gut health. A study involving 40 people with constipation showed that eating 100 grams of prunes per day significantly improved stool frequency and consistency compared to psyllium, a commonly used dietary fiber supplement.
2. Kiwifruit: A Powerful Digestive Aid
Kiwifruit may not be the most fiber-dense fruit, but it has proven to be incredibly effective in alleviating constipation. Each kiwifruit contains about 2.3 grams of fiber, which is 9% of the recommended daily intake. Studies have shown that eating two kiwifruits a day for four weeks significantly increased spontaneous bowel movements and reduced laxative use. Additionally, kiwifruits contain an enzyme called actinidain, which is thought to help improve bowel motility, facilitating smoother digestion.
One study involving 54 people with irritable bowel syndrome (IBS) showed that eating two kiwifruits daily improved colonic transit time and increased bowel movement frequency after just four weeks.
3. Apples: A Great Source of Soluble Fiber
Apples are a staple in many diets, and for good reason. One medium-sized apple contains about 4.4 grams of fiber, which is approximately 17% of your daily recommended intake. About 2.8 grams of this fiber is insoluble, and 1.2 grams is soluble, primarily in the form of pectin. Pectin is a soluble fiber that helps to soften stool by pulling water into the colon, making it easier to pass.
A study involving 80 people with constipation found that pectin significantly accelerated stool movement, improved symptoms, and boosted the number of beneficial gut bacteria. Apples are easy to incorporate into your diet – simply enjoy them raw or toss them into salads, smoothies, or desserts.
4. Pears: A Fiber-Rich Fruit
Pears are another fiber-packed fruit that can help with constipation. A medium-sized pear contains about 5.5 grams of fiber, which provides 22% of your daily fiber needs. Pears are unique in that they contain high levels of fructose and sorbitol, two types of sugars that are poorly digested by some individuals. This means they can draw water into the colon, providing a mild laxative effect.
Including pears in your diet is an easy way to boost fiber intake while enjoying a delicious, juicy snack. Eating them raw or adding them to salads and desserts can help promote healthy digestion.
5. Figs: A Hidden Gem for Digestive Health
Figs are an underrated yet powerful food when it comes to digestive health. A medium-sized raw fig (about 50 grams) contains 1.6 grams of fiber, but dried figs pack a much larger punch. Half a cup of dried figs provides about 7.3 grams of fiber, nearly 30% of your daily fiber requirement. Figs also contain an enzyme similar to the one found in kiwifruit called actinidain, which helps improve bowel function.
A study involving 40 people with constipation showed that eating 10 ounces (300 grams) of fig paste daily for 16 weeks significantly improved stool consistency, sped up colonic transit, and alleviated stomach discomfort.
Additional Tips for Relieving Constipation
In addition to adding these fiber-rich foods to your diet, it’s important to stay well-hydrated. Drinking plenty of water helps fiber work effectively in the digestive system. Your water intake should increase as you consume more fiber to prevent potential bloating or discomfort.
Regular exercise also plays a critical role in maintaining a healthy digestive system. Physical activity helps stimulate the muscles in the intestines, promoting more regular bowel movements.
Frequently Asked Questions (FAQs)
Q: How can I get rid of constipation without using medications?
A: Eating fiber-rich foods like prunes, kiwifruit, apples, pears, and figs can help relieve constipation naturally. Staying hydrated and exercising regularly also support digestive health.
Q: How much fiber should I be consuming daily to prevent constipation?
A: Adults should aim for at least 25-30 grams of fiber per day. Consuming a variety of fiber-rich foods can help you meet this goal.
Q: Can I eat too much fiber?
A: It’s possible to consume too much fiber, which can cause bloating, gas, and discomfort. Increase your fiber intake gradually and drink plenty of water to help manage any side effects.
Q: Are prunes the best option for constipation relief?
A: Prunes are a well-known and effective remedy for constipation. However, other fruits like kiwis and pears, as well as fiber-rich foods like figs and apples, can also help relieve constipation.
Q: Can kiwifruit help with bloating or gas?
A: Yes, kiwifruit contains an enzyme called actinidain that can help with digestion and may reduce bloating and gas in some people.
Q: Can pears help with bloating as well as constipation?
A: Yes, pears contain both fiber and sorbitol, which can help relieve constipation and reduce bloating in some people.
Q: How can I incorporate figs into my diet?
A: Figs can be eaten fresh, but dried figs are even higher in fiber and make a great addition to salads, smoothies, or baked goods.
Q: Are there any side effects to eating too many prunes?
A: Eating too many prunes can lead to diarrhea or stomach cramps due to their high fiber and sorbitol content. It’s best to eat them in moderation.
Q: How long does it take for fiber to relieve constipation?
A: The effects of dietary fiber can be seen within a few days to a week of consistent intake. However, results vary depending on individual digestive health.
Q: Can figs help with other digestive issues?
A: Yes, figs are known to support digestion and can help with conditions like irritable bowel syndrome (IBS) and bloating.