5 foods that can naturally help constipation
There isn’t a food that works as a guaranteed “powerful laxative” in record time, and feeling lighter after a bowel movement doesn’t mean you’ve lost body fat. But some foods can genuinely help bowel regularity.
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Prunes — They provide fiber and sorbitol, which can help draw water into the bowel.
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Kiwifruit — Provides fiber and has evidence for improving bowel regularity in some people.
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Pears — Rich in fiber and naturally contain sorbitol.
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Prunes or other dried fruits — Dried apricots and certain other fruits also provide fiber and sorbitol, although they can cause gas if you eat a lot.
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Beans and lentils — Excellent sources of fiber, though their effect is generally more gradual than that of prunes.
How to use them safely
Increase fiber gradually and drink enough fluid. Suddenly generally fiber-rich diet supports longer-term bowel regularity. eating large amounts of high-fiber foods can cause bloating, gas, and abdominal discomfort.
Avoid “detox” recipes or extreme quantities of laxative foods. Diarrhea isn’t a healthy form of weight loss, and excessive fluid or electrolyte loss can be dangerous.
If constipation is persistent, severe, or accompanied by blood in the stool, vomiting, significant abdominal pain, unexplained weight loss, or inability to pass gas, get medical advice.
Bottom line: For occasional constipation, prunes and kiwifruit are two particularly practical food options, while a generally fiber-rich diet supports longer-term bowel regularity.
