What Are The Best Foods For Constipation?

Being constipated is not only an unpleasant experience, it's also bad for your health to retain all that "sludge" inside your body. So what can we eat to improve our regularity?

— FERMENTED VEGETABLES

One great way to get good bacteria into your system is fermented veggies. They contain natural probiotics which are vital for a healthy gut. Your body loves the digestive enzymes and the fiber that are both in fermented veggies. They are the best and cheapest way to get your daily fill of probiotics. An alternative is to buy a quality probiotic.

— PRUNES

Well known and worth mentioning for their mild laxative effect.

— AVOCADO

Rich in magnesium which is helpful with constipation, because when the body gets more magnesium than it requires, it simply excretes it.

— FLAX SEEDS & PSYLLIUM

Organic is best. Both are rich in fiber. Sprinkle them on your food.

Getting fiber through your diet is best, but fiber tablets or capsules can work too. They contain natural fibers such as psyllium husk, glucomannan, oat bran fiber, or apple pectin fiber.

— FIGS

One way that figs help is they improve peristalsis, which is name of the worm-like muscle movements that push food through your digestive tract.

— WARM DRINKS

Warm drinks such as tea or warm water with lemon can be helpful when you are constipated.

Why It's Best Not To Use Laxatives, Even "Natural" Ones

Knowing how serious constipation can be, you might think that using a laxative would be a good idea if things in the poo department are a bit stuck.

Actually no, it's not a good idea. And here's why:

Your body can start to rely on them for normal elimination. Your colon can lose some of its ability to contract. That makes your constipation problem worse.

But that's not all. The nerves, muscles and tissues in your large intestine can become damaged by excessive use of stimulant laxatives. They work by increasing the muscle action in your intestines, with the result that normal functioning of the intestines slowly fades away. And this is also true of natural laxatives like senna and cassia when regularly used over time. (By the way, a glycerin suppository that contains no stimulants works differently and does not produce those unwanted results.)

One final note on laxatives: After a number of deaths, the FDA warned against using saline laxatives.

What Else Can I Do To Reduce The Risk Of Constipation?

— PHYSICAL ACTIVITY

Moving your body improves your digestive tract's ability to move spontaneously, burning up energy in the process. And that's a good thing. Exercise also stimulates the desire to empty your bowels.

Vigorous physical activity releases stored body fat which your body converts back into blood sugar… which raises your blood sugar level… and that suppresses your appetite cravings.

— DON'T WAIT

As stool remains in your colon, water is removed. The longer it sits, the harder your poo gets. So when you feel the urge to go to the toilet for a sit-down session, go! Fighting against that urge can actually train your bowel to be constipated. And there's a price to pay for that.

— DRINK PLENTY OF WATER

When you don't drink enough water, the body gets dehydrated and it grabs some of the water content from your intestines, leaving your stool harder and less flexible. When you drink enough water, your urine is the color of straw. If it's darker than that, drink more. If it's clear, drink less.

— EAT A HIGH-FIBER DIET

Fiber in your diet helps make your stools bulkier and they push their way through your intestines better. A fiber-rich diet also helps foster healthy gut microbes. Fresh fruit and vegetables are very good for preventing constipation. Double your intake and experience the improved toilet trips.