Constipated? Try These Superfoods

Amy Taylor March 28, 2014

Constipation occurs when bowel movements become difficult or less frequent. Whilst it is not usually serious, it can be a concern. Constipation is often caused by a disorder of bowel function rather than a structural problem. It is associated with inadequate water intake, disruption of regular diet or routine (like when we travel), high consumption of dairy products, stress, depression, eating disorder, pregnancy, and so on. It can also be a symptom of a more serious disease like colon cancer.

To avoid constipation, the most important thing you should do is to take good care of your gut. How? Well, proper diet is the key. Make sure you are eating well-balanced meals. And don’t forget to incorporate the following superfoods that have been shown to be effective in relieving constipation:

Water

Water has a crucial role in preventing constipation. Without enough amount of water, even a high-fibre diet won’t be able to stimulate the bowels and improve waste elimination. Most health experts recommend drinking 8 glasses of water every day, but if you are in a high-fibre diet, you may need more.

Beets

Beets are high in fibre that helps keep waste materials moving through the intestines at a healthy pace. Aside from supporting healthy bowel movement, beets have extraordinary properties that make them a superfood for your colon. The phytochemical which gives beet its intense dark colour, has been shown to be highly effective at fighting cancer, particularly colon cancer.

Spinach

Spinach is crucial to the diet of people who tend to suffer from constipation. It is considered one of the best vegetables for the entire digestive tract, and is known to be effective in cleansing and regenerating the intestinal tract. Spinach is also high in magnesium which is necessary for bowel movement.

Papaya

This tropical fruit is called “fruit of the angels” by Christopher Columbus. It’s good for your overall digestive health, particularly in preventing constipation. Papaya is an excellent source of vitamin C which helps soften stool. It also contains papain – a protein-digesting enzyme, plus other nutrients that ease constipation.

Flaxseeds

These tiny seeds are a nutritional powerhouse too, which are highly effective in alleviating constipation and bloating. Several studies validate the use of flaxseeds for constipation relief. In one study, healthy adults who incorporated flaxseeds in their diet experienced an increase of about 30% in bowel movements after the four-week trial period.

Rosehips and Celery

Rosehips and celery have been used as an anti-constipation food due to their mild laxative effects. Rosehips have a tangy taste similar to cranberries. It can be eaten fresh or used in jams and pies. Celery can be eaten fresh and also makes a good addition in smoothies.

Yoghurt

Plain Greek yoghurt is rich in probiotics that aid digestion and fight the overgrowth of harmful bacteria. Naturopaths often recommend yoghurt to people suffering from constipation, as well as bloating and abdominal pain.

Oatmeal

Oatmeal for breakfast is one great, healthy way to start your day and prevent constipation. Oats are a great source of soluble fibre which is known to prevent constipation due to its ability to make stool bulkier and softer.

Figs

To fully benefit from their laxative effects, eat them with their skin as most of their fibre is in the skin. Dried of fresh, figs are good for your digestive health.

Prunes

Prunes are probably the most popular aid for constipation. It contains mild colonic stimulants, which exert further beneficial effects on the bowels.

Incorporating these foods in your diet can greatly help you combat constipation and some other digestive health problems. If you’ve been dealing with constipation for quite some time now, talk to a health professional and get your digestive system checked.