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14 Best Foods to Eat When Constipated

Choosing the right tummy laxative (Foods to eat when constipated) helps to solve the annoying problem of constipation, bloating, and stomach cramps. It provides many suitable natural solutions with zero complications and side effects. Many who went through constipation and suffer from it frequently ask what foods to eat while constipated. Besides many things you can do to help your gut motility there are dozens of natural laxatives out there that can be Immediate constipation relief for adults, let’s know some of them.

Check out how to improve gastric motility.

What can I take every day for constipation?

Natural laxatives are foods that soften stool quickly, so they help you remove it from your intestines. Just keep in mind you must drink plenty of water daily to help soften your stool.

The list of foods to eat when constipated is long and filled with many natural choices that can be considered as a stomach laxative and carminative (expels gasses from the intestine). So, these are the most important:

Chia and flax seeds

Due to the richness of chia seeds in fiber, we consider them a natural solution to constipation, as they travel in the intestine in the form of not fully digested, which helps to impart the appropriate volume to the suspended waste products to facilitate their movement.

Also, flaxseed has therapeutic and laxative properties naturally that help treat constipation and diarrhea as well.


Pears are one of the foods to eat to ease constipation. It’s from the types of fruits that are rich in fiber. One medium-sized pear contains approximately 22% of your daily need for fiber.

Also, pears contain special sugars that the intestine cannot absorb easily, which makes them contribute to softening the stomach and expelling stuck waste.

Leafy vegetables

Best foods to eat when constipated
Best foods to eat when constipated

Different leafy vegetables help treat constipation and soften stools in different ways, as they are rich in dietary fiber, vitamins, and minerals.

It is also particularly rich in magnesium, which helps draw water into the intestine to facilitate the passage of stools to the outside.

Also, leafy vegetables are characterized by their high content of vitamin K, folic acid, and vitamin C, which help facilitate digestion.

Among the most important leafy vegetables that cure constipation: are Brussels spinach, cabbage, and broccoli.

Figs and kiwis

Surprisingly, just one cup of fresh chopped figs contains nearly 30% of your daily need for fiber. 

Also, a daily intake of 300 grams of fig paste may help improve the consistency of stools, improve stomach condition, and give it the required relief. Check out how to digest food fast after eating.

Figs and kiwis also contain special enzymes that help improve digestion and improve bowel movement, making both figs and kiwis a natural stomach laxative.

All kinds of berries

Berries of various types contain a high content of fibers and antioxidants that make them a natural belly laxative.

Berries of all kinds contain two important types of fiber, the first type helps to absorb more water from the intestine, and the second type helps to increase stool volume, and both types have abdominal laxative and constipation-resistant properties.


The whole family of legumes is considered a natural stomach laxative, and they include types such as chickpeas, lentils, peas, and various grains.

Eating legumes helps the body produce a special type of acid that works naturally as a laxative for the stomach and fights constipation.

Legumes that ease constipation such as beans, chickpeas, peas, beans, and leafy vegetables such as broccoli, cabbage, and cauliflower.

However, you should pay attention as legumes may cause bloating and gas retention for many people as it is hard for the intestine to digest it.

Citrus fruits of all kinds

Best Foods to Eat When Constipated
Best foods to eat when constipated

One of the most effective foods to eat when you’re constipated.  

However, citrus fruits are not just healthy snacks.

However, they are also well known for their high fiber content, especially those in the peels.

Peels are rich in pectin fibers that help speed up and stimulate bowel movements.

Artichoke and chirality

Artichoke and chicory can relieve constipation because they contain a special fiber called inulin.

Inulin is a probiotic that helps stimulate the growth of good bacteria in the intestine, thus facilitating digestion.

Check out probiotics benefits.

Sweet potato

Sweet potatoes contain excellent levels of fibers that act as a natural laxative for the abdomen. 

Check out the sweet potato bombs recipe (gluten-free).

Sweet potatoes in particular may help treat constipation that may appear in cancer patients who undergo chemotherapy.

Prunes or dried plums

Prunes for constipation can be the most important and the most natural laxative. Prunes contain a special type of sugar called sorbitol.

This compound helps attract water to the intestine which facilitates the digestion process and significantly relieves constipation.

Aloe Vera

Foods to Eat When Constipated
Best foods to eat when constipated

The natural aloe vera gel contains glycosides that help moisturize and attract water to the intestine, increase its water absorption, and stimulate its movement, making aloe vera gel an ideal solution for constipation.

Fatty and high-fat foods

Fried foods and other fatty and high-fat foods may affect the digestive system and increase stool softening, which may lead to easing the problem of constipation.

Check out how long it takes to debloat after a binge.

Dairy products

Dairy products such as milk and its derivatives such as yogurt, cheese, and other dairy products such as ice cream contain what is known as “milk sugar” lactose.

However, lactose sugar needs a special enzyme in the body to digest it, known as lactase enzyme.

However, be cautious if you doubt you suffer from a special condition called lactose intolerance.

This condition may cause diarrhea as the amount of this enzyme in the body is not enough, which may cause bloating, gas, and intestinal upset and increase the state of diarrhea. 

So you should avoid consuming milk and its products if you have this condition so that things do not get worse and replace it with lactose-free products.

Among the most important products that contain lactose:

Check out dairy-free posts:

Other foods to eat for constipation relief

Besides the mentioned choices, many other natural solutions work as a laxative for the abdomen, such as

  • Embryo oats.
  • Non-caloric sweeteners.
  • Fruits rich in fiber.
  • Dried fruits, such as dried figs, and dried apricots.
  • Psyllium husk.

Check out what is the fastest way to heal a leaky gut.

How does a natural stomach laxative work?

Foods to eat when you are constipated or what we call natural laxatives work by helping to increase the volume of stools.

So it gives the stuck waste a volume that helps the intestine to push it out by stimulating normal intestinal contractions.

What happens helps relieve any irritation in the intestine that may exacerbate the constipation problem.

After knowing the 14 best foods to relieve constipation fast hope that can be the natural remedy that won’t make you use medications. You should be concerned about how fast your digestion is and make sure your gut motility is optimum so the stool won’t build up in your intestines and cause health issues.