9 Foods that Relieve Constipation Quickly

• Eating certain foods can help relieve constipation quickly.
• Prunes are often recommended as a natural laxative because they contain sorbitol, a natural laxative substance.
• Other foods that may help relieve constipation include whole grains, beans, and legumes.
• Drinking plenty of fluids, especially water, is also important in alleviating constipation.

No one likes talking about constipation, but the truth is that it’s a very common problem. According to the National Institutes of Health, as many as 16 out of 100 American adults suffer from constipation. If you’re one of the millions of people struggling with this issue, don’t despair—there are plenty of things you can do to find relief. One simple solution is to incorporate more constipation relief foods into your diet. Here are 9 foods that can help relieve constipation quickly.

1. Water

This should come as no surprise—after all, water is essential for just about every bodily function, including digestion. When you’re constipated, upping your water intake can help soften your stool and make it easier to pass. Drink at least eight glasses of water per day, and even more if you can. You’ll not only be doing your digestive system a favor, but your skin will thank you too!

2. Olive oil

Does drinking olive oil help with constipation? Olive oil is a great source of healthy fats that can help keep things moving along smoothly in your digestive system and relieve constipation. Drink a spoonful of olive oil in the morning.

3. Coffee

Coffee isn’t just for perking you up in the morning. It can also help relieve constipation. That’s because coffee is a natural stimulant that helps promote bowel movements. Just be careful not to overdo it—drinking too much coffee can lead to dehydration, which can actually make constipation worse.

4. Fruits

Fruits are a good source of fiber, which is essential for preventing constipation. In particular, apples, pears, figs, prunes, apricots, oranges, grapefruits, and raisins are especially helpful in relieving constipation.

Not only are they a good source of fiber, which helps bulk up stool and make it easier to pass, but many fruits also contain compounds that act as natural laxatives.

Prunes, for example, contain sorbitol, a sugar alcohol that has a laxative effect. And apples contain pectin, another compound that helps add bulk and moisture to stool, making it easier to pass. So if you’re struggling with constipation, reach for a piece of fruit instead of a sugary snack.

5. Probiotic-rich foods

Probiotics are live bacteria that are beneficial for gut health. Foods like yogurt, kimchi, sauerkraut, and kombucha contain probiotics that can help relieve constipation by restoring balance to the gut microbiome. If you’re not a fan of fermented foods, you can also take a probiotic supplement—just be sure to talk to your doctor first.

6. Beans and legumes

Beans and legumes like lentils, black beans, black-eyed peas, kidney beans, soybeans, and chickpeas are high in fiber, which makes them excellent for relieving constipation. In addition, beans and legumes contain compounds called oligosaccharides that act as prebiotics and promote the growth of healthy bacteria in the gut. 

7. Vegetables

Vegetables like spinach, carrots, broccoli, green peas, cabbage, and collard greens are rich in fiber, which is essential for preventing and relieving constipation. Fiber adds bulk to stool and helps it move through the digestive system more easily.

8. Herbal teas

Certain herbal teas, such as chamomile and ginger tea, can help relieve constipation by promoting healthy digestion. Chamomile tea is especially effective at relaxing the muscles in the digestive tract.

9. Whole grains

Whole grains like oats, quinoa, rye bread, wheat bran, barley, and brown rice are foods that relieve constipation quickly. That’s because they’re high in fiber, which helps add bulk to stool and make it easier to pass.

To sum up

When it comes to relieving constipation, there are many different options available. If you’re struggling with constipation, try incorporating some of these foods into your diet. With a little trial and error, you’re sure to find a dietary solution that works for you.

Also read: 7 Common Causes of Constipation