Constipation is one of the commonest health issues, humans face these days. Yes, the social media addiction issues also rise high in the present scenario but constipation is something people do not force themselves. In a research, it has been found that urban people face the constipation issues much more than the rural people. Wow, I mean do we even need to guess about the stats on this? Of course, the urban life is more about a posh lifestyle which includes eating out quite often. Well, hands down this is one of the major reasons for constipation but not the only reason. Other reasons include stress, acidity, dehydration, side effects of some medicines and also change the water and atmosphere. Symptoms include hard stools, inability to pass stool, stools not happening regularly and stomach ache. If you are suffering from constipation then you can trust these foods to prevent constipation.

You can also try some home remedies for constipation if they work for you with these food items.

#1 An Apple a Day

As they say, an apple a day keeps a doctor away, you must trust apples. Apples take daily can help in preventing constipation to a larger extent. An apple is a fruit which is rich in fiber content and fiber is very necessary for the body if you are suffering from hard stools symptoms. Apples would help in making the bowel movements better because of the addition of fiber content in the body.

#2 Citrus Fruits to the Rescue

Citrus fruits like lemon, orange, grapes, mandarins have Vitamin C in them and are also rich in fiber. These fruits have fiber pectin in their peel which is extremely useful to reduce constipation as they accelerate colonic transit time. Citrus fruits are rich in naringenin which is a flavanol which helps in making the stools a regular thing. They are one of the best foods to eat when constipated.

#3 The sweetness of the Sweet Potatoes

No matter how tasteless the sweet potatoes are, they are one of the best foods to eat when constipated. The sweet potatoes contain lignin and cellulose which are fiber content. These are basically insoluble fiber which adds bulk to the stools and improves the bowel movements. The straining which happens during the constipation is rescued because of the sweet potatoes.

#4 The goodness of the Oat Bran

Oat bran is basically the outer area of the oat grain which is rich in fiber content and fiber is the best thing to remove constipation. The oat bran can be baked as a bread or muffins and can be enjoyed. This is one of the best foods to prevent constipation and the ache which happens on the stomach because of it.

#5 Go Green with the Green Leafy Vegetables

The green vegetables are advantageous in many ways. The green vegetables like broccoli, spinach, and others have Vitamin C, Vitamin K, and folate which can help greatly in treating constipation from the scratch. They add much weight to the stool because of which the stool is easily pass through the gut. Brussels sprouts are a green vegetable helpful in treating constipation.

#6 The King Fruit of Kiwi

Yes, you get to eat such tasty fruits even while you are suffering from constipation problems. Kiwi is considered as one of the best fruits for constipation because they are rich in fiber and an enzyme called actinidain. These help in making the bowel movements better and increase the gut motility. The bowel habits eventually tend to increase after taking kiwi fruits regularly if facing constipation issues.

#7 Get Prone to the Prunes

Prunes are the dried plums which is one of the commonest foods to prevent constipation. Prunes also have insoluble fiber within them which is called cellulose which tends to add weight to the stool and also adds water to it. The soluble fiber in the prunes produces short chain fatty acid which again adds more weight to the stool making them pass easily through the gut.

#8 Figs for a Fitter Life

Another one of the important fruits or foods to prevent constipation are figs. Figs have some fiber content within them which can reduce intestinal transit time and make the bowel movements more flexible. They also contain an enzyme called ficain which can improve the bowel function if taken regularly without any pause. They are one of the high fiber foods for constipation.

#9 Don’t Fear, Pear is here

Like all the other fruits and vegetables, pears are also rich in fiber content and alongside this, they are also rich in sorbitol and fructose. These two are the enzymes which are not properly dissolved in the human’s body in most cases hence they act as the natural laxative making the bowel movements work with more fluidity. They can be eaten raw or cooked, they are helpful either way. Pears are the best fruits for constipation.

#10 The Benefits of the Chia Seeds

Apart from being one of the best foods to prevent constipation, they are one of the high fiber foods for constipation. They have both soluble and insoluble fiber within them which help the stools to get soft and pass easily through the gut. Chia forms like a gel when mixed with water and makes it easier for the stool to pass.

#11 Flax Seeds just like the Chia

The flax seeds have the natural laxative effects because of which they are one of the most trusted foods to prevent constipation. They are one of the best digestive ailing food which helps in improving the digestive system. They add mass and weight to the stool and helps in improving the bowel movements. During pregnancy and menstruation, flax seeds should be avoided.

Also Read: Healthy Seeds to Eat

These were some of the best foods to prevent constipation. These foods are rich in fiber content which makes the digestive system better in some ways. They soften the stools which are one of the major reasons for constipation and help them pass through the gut easily. Taking these foods regularly can improve the bowel movements and lead to happening frequent and regular stool. Also, these food items are always healthy and do not have any side effects on the body so everyone can take it. Home remedies for constipation can also be made through these food items.