Foods that Relieve Constipation

Is your stomach cramping up because you are constipated?  Are you at your wits end worrying about leaving the house in case that anticipated moment to go presents itself?  Have you searched every flyer and internet site for Miralax coupons hoping to clear out your digestive tract? 

You are not alone.  In 2017, almost 6 million people visited their doctor for constipation, and there were approximately 700,000 visits to the ER resulting from constipation pain.

There are some ways you can take matters into your own hands, though.  The easiest way to relieve your constipation is to change your diet. Some foods, in particular, can help.

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Any food high in fiber is sure to get things moving for you.  Here are just a few to get you started.


This constipation food can make you nuts because it will do the job, but it comes at a price!  Nuts are an excellent source of fiber, and they will certainly help to alleviate your constipation.  

But, they are very high in calories. So, if you are concerned about foods high in calories, you will likely need to increase your daily workout routine. If you choose nuts to relieve your constipation, be ready to go nuts trying to figure out how to battle the increased calories.

Air Popped Popcorn

Popcorn is an excellent whole grain snack.  And, whole grains are a natural way to help your constipation.  Keep in mind that popcorn loaded with salt and butter will not remedy anything going wrong with your body.  

In fact, greasy popcorn will just clog even more than your digestive tract.  Popcorn that is air popped or the light variety of microwave popcorn will help you ease that constipation.

Leafy Greens

Vitamin C, Vitamin K, and folate are all excellent natural ways to eliminate constipation.  Foods like spinach, broccoli, and Brussel sprouts contain these constipations fighting nutrients.  

These greens add bulk to your intestines which helps to remove the waste that is causing you to feel backed up.

Beans and Lentils

Not only are beans and lentils fiber filled, but they are also inexpensive.  So, if you are looking to fight constipation on a budget, shop for beans.

We are not saying pop open a can of beans and grab a spoon.  The days of hobos and boxcars are long gone. But beans are still a staple food.  Try putting them into a soup or a salad. Some great recipes feature beans in dips.

Any way you mix them up, they are guaranteed to help you relieve the constipation discomfort.

High Fiber Cereal

Start off the morning with a bowl of cereal high in fiber.  Experts recommend 6 grams of fiber to start your day if you want to get things moving.  All Bran, Grape Nuts and Raisin Bran are all great tasting, excellent sources of fiber.

If you are one who thinks that high fiber cereals lack taste, you are not alone.  Rest assured, many cereals have come a long way since you were younger. But, if you are unable to get over your mom forcing you to eat healthy cereal when you were a kid, try sprinkling a bit of flaxseed or chia seed on it.  Not only will it help you overcome your childhood taste trauma, but it will also help ease your constipation.


One easy way to ease your constipation is to eat berries.  Strawberries, blackberries, and raspberries, in particular, are a great tasting.  These sweet treats boast anywhere between 3-8 grams of fiber. And, increased fiber is sure to help ease your constipation.

You can add berries to your cereal or to pancakes to start your day.  Or, you can eat them as a snack. If you add a bit of whipped topping, they make an excellent dessert.

Just remember, everyone’s body is different, and what works for some, or what works for most, may not work for you.  If you are experiencing severe constipation, it’s wise for you to make an appointment with your doctor.

This list is just the beginning.  Remember foods high in fiber, Vitamin C and folate are all great tools for achieving regularity with your digestive tract.


Many medical conditions cause constipation, and you need to make sure that there is not an underlying reason for your constipation.  If your doctor gives you the go-ahead to start seeking natural remedies, take advantage of our tips. Nothing is worse than feeling tight and backed up.  But, with the right diet, you can loosen things up and get things moving.

About the Author

Susan Ranford is an expert on career coaching, business advice, and workplace rights. She has written for New York Jobs, IAmWire, and ZipJob. In her blogging and writing, she seeks to shed light on issues related to employment, business, and finance to help others understand different industries and find the right job fit for them.

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