Natural Food Therapies to 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. Prunes also contain sorbitol, a sugar alcohol that acts as a natural laxative. Drinking prune juice is another effective option, especially for those who prefer it over raw prunes.

2. Kiwifruit: A Powerful Digestive Aid

Kiwifruit is a potent digestive aid. Studies have shown that eating two kiwis a day can be as effective as over-the-counter laxatives. Kiwis are rich in fiber and contain an enzyme that helps improve bowel motility. Enjoy them with the skin on for maximum fiber content.

3. Berries: A Fiber-Rich Option

Berries are packed with soluble fiber, which softens stools and makes them easier to pass. Raspberries, in particular, are a great choice, with 8 grams of fiber per cup. Other berries like blackberries, blueberries, and strawberries are also excellent for relieving constipation.

4. Apples: A Great Source of Soluble Fiber

Apples are rich in soluble fiber, plus they are a regular fruit that increases stool bulk and softens stool. Eating apples with the skin on ensures that you consume the most fiber. They are a simple, convenient and tasty way to promote normal bowel movements.

5. Pears: A Fiber-Rich Fruit

Pears are another excellent choice for constipation relief. Pears are high in fiber, with each medium-sized pear containing about 5.5 grams of fiber. In addition, pears contain fructose and sorbitol, which help draw water into the colon and ease bowel movements.

6. Figs: A Hidden Gem for Digestive Health

Figs are a powerful digestive health food that is often overlooked. They are not only rich in fiber, which helps to improve intestinal function, but they are also cleansing and detoxifying. Fresh figs as well as dried figs are beneficial, with dried figs actually being a concentrated source of its fiber.