10 Foods to Help Relieve Constipation


For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. “All are examples of fruits that have a good amount of fiber,” Dr. Prather says.

1. Berries

Go for air-popped popcorn or a healthy variety of microwave popcorn. Popcorn is a whole grain, and increasing the whole grains in your diet is an effective constipation remedy.

2. Popcorn

Beans and lentils provide twice as much fiber as most vegetables. A ½ cup serving of navy beans will provide 9.5 g of fiber, while a similar size serving of pinto beans provides 7.7 g.

3. Beans

Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as constipation relief.

4. Dried Fruit

If you want to keep constipation at bay, the bread you eat should be made from 100 percent whole grains. Whole-grain breads are low in fat and high in dietary fiber.

5. Whole-Grain Bread

Choose a cereal that has at least 6 g of fiber per serving. Or, if your favorite cereal doesn’t have a lot of fiber, add your own by sprinkling a few tablespoons of wheat bran, chia seeds.

6. Cereal

 Broccoli is a superstar source of fiber. It's also low in calories and a great source of nutrients. For the best fiber bang for your buck, eat your broccoli raw.

7. Broccoli

Among the best are almonds, pecans, and walnuts. A 1-ounce serving of almonds provides 3.5 g of fiber, while a similar size serving of pistachios will provide 2.9 g of fiber, and pecans 2.7 g.

8. Nuts

One medium baked potato, with skin, has 3.8 g of fiber. Even better, a baked sweet potato with skin provides 4.8 g of fiber.

9. Baked Potatoes

Plums, pears, and apples are good choices because much of their fiber can be found in their edible skins — and they're also high in pectin, a naturally occurring fiber. 

10. Plums, Pears, and Apples


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