Common Foods you should eat to get relief from constipation

Around 16.8% Indians suffer from Constipation Chronic Constipation Constipation can be chronic in nature, especially in old people. In most cases, a few simple changes in diet and drinking enough water can help you to prevent constipation. Moreover, certain foods are known to add bulk to stools, increase bowel frequency, soften the stools and decrease the gut transit time (which is the time taken by food to move through the digestive tract). [Keep a healthy stomach with our complete stomach care range.]( [EXPLORE NOW]( Foods to relieve constipation at home - Kiwi: Studies have reported that green kiwi fruit increases the frequency of stools, softens the stools and eases defecation. A 2007 study found that eating two kiwi fruits per day for around four weeks caused spontaneous bowel movements and reduced the use of laxatives. You can peel the fruit, cut it into thin slices and either eat it raw or add to salads or smoothies to fight constipation. - Bananas: A medium-size banana (which weighs around 100 gm) contains about 3 gm of fiber. The role of fiber in preventing and relieving constipation is tried and tested. It not only absorbs water to soften the stools but also improves the movement of stool through the intestinal tract. Eat a banana every day for regular bowel movements and prevent chronic constipation. - Prunes: Dried plums are known to be effective against constipation. Prunes are rich in fructose and contain a high amount of sorbitol (14.7 gm per 100 gm), a sugar compound that has laxative property. Eat prunes as a whole. Avoid drinking prune juice to deal with constipation because it has less sorbitol and fiber content. - Flax seeds: One of the commonly used traditional remedies to deal with constipation, flax seeds act as a natural laxative. Studies have claimed that the fiber in flax seeds acts as a sponge retaining water and softens the stools. It also increases motility and stimulates bowel movements. You can add flax seeds to cereals or use it in salads. Flax seeds powder can be added to wheat flour or milk. [Oil, capsule or powder: Get the benefits of flax seeds with our wide collection.]( [BUY NOW]( - Figs: Raw, as well as dried figs, are a great source of fiber, which not only relieves constipation but also promotes a healthy bowel. You can snack on figs by including them in your fruit salads, juices or smoothies. However, eating it in the whole form is regarded as the best way to up the intake of fiber. - Oats: Oats are good for people suffering from constipation as it is rich in fiber. Oat bran is the outer covering of the grain, which is loaded with fiber. Studies have proven that oat bran improves the frequency and consistency of stools. Oat bran can be added to wheat flour, granola mixes or bakery items. [Make your digestion easy and healthy with our wide variety of oats.]( [BUY NOW]( - Sweet potato: Unlike potatoes, sweet potatoes are rich in fiber. The fiber plays a key role in easing constipation by improving the bowel movement and adding weight to stools. You can eat sweet potatoes in the boiled or roasted form to increase your intake of fiber. Alternatively, you can steam it, mash it and add it to curries or salads. [Give your stomach some natural care with our Ayurveda stomach care collection.]( [EXPLORE NOW]( Have feedback? Take this 15 seconds survey and help us serve you better. [TAKE SURVEY]( Medically reviewed by: [Image](#) Dr. Swati Mishra Medical editor and content specialist With # and care, Team 1mg Need Help? If you are facing any issue, please let us know by replying to this mail. You received this email at {EMAIL} because you have signed up on our platform. If you no longer wish to receive such emails, please [unsubscribe here](.