Harvard trained gastroenterologist lists 10 best foods for instant constipation relief

Approximately 9% to 20% of the global population is affected by constipation, as per World Gastroenterology Organization. Constipation is often caused due to low fiber intake, lack of hydration, sedentary lifestyle, medications or routine changes. In most cases, it is a sign that the body needs small but some meaningful lifestyle adjustments. In a recent post, Harvard trained gastroenterologist Dr. Saurabh Sethi listed 10 best foods that can provide instant constipation relief. Below we list the food items and how they can help someone who’s dealing with constipation. (Image credits: Canva)

​In a recent post, Harvard trained gastroenterologist Dr. Saurabh Sethi listed 10 best foods that can provide instant constipation relief.

The food item is Kiwi. ​NIH study found that consuming two kiwi daily led to a significant increase in complete spontaneous bowel movements in individuals with functional constipation. Kiwi is rich in actinidin (a proteolytic enzyme known to aid digestion), prebiotic compounds, and polyphenols.

Kiwi can be eaten fresh and whole, and can be added to smoothies, yogurt, or salads. Consuming kiwi with the skin on can provide additional fiber and polyphenols, further enhancing its digestive benefits.

Tropical fruit papaya is known for its digestive health benefits. Papaya is rich in papain and chymopapain, dietary fiber, and water content. All these properties make papaya an effective natural remedy to cure constipation.
Eating ripe papaya slices as a snack or part of a meal is the best way to consume it. One may add papaya in smoothies with other fruits for a tastier option.

Severe mpox strain spreading in US: What is it and how to stay safe

Your legs and feet can reveal more about your health than you think, says doctor

​NIH study suggests prunes can be a good option in improving stool frequency and consistency in constipated individuals. Prunes are high in both soluble and insoluble fiber. Also, prunes are rich in sorbitol, which is a naturally occurring sugar alcohol that draws water into the colon. These compounds help soften stool and promote bowel movements.
One can consume prunes directly as a snack, preferably in the morning. Also, soaking prunes overnight in water can enhance their natural laxative effect.

Incorporating flax seeds into a daily diet can be a natural and research-backed way to improve bowel regularity and relieve constipation. Flax seeds are rich in soluble and insoluble fiber, omega-3 fatty acids, lignans and antioxidants. All these compounds give positive results for gut and colon health.
Add flax seeds to smoothies or oatmeals or drink after soaking in water for 10 to 20 minutes.

Inside the fitness routine of 80-year-old Natalie Grabow, the oldest woman to finish the Ironman World Championship

Diabetes? The best time to walk post meals, according to a Neurologist

Chia seeds are rich in soluble fiber, which absorbs water and forms a gel-like substance in the intestines, softening stool and increasing its bulk, as per NIH study.

Gaining popularity as a superfood, chia seeds can be consumed by simply soaking in water, in smoothies or sprinkled in oatmeal or yogurt.

Oats are rich in soluble fiber, particularly beta-glucan, which absorbs water in the intestines, forming a viscous gel that softens stool and increases stool bulk. Research indicates that regular consumption of oats can improve stool frequency and consistency, making them an effective dietary option for relieving constipation.
Oats can be consumed for breakfast. Cooked or served with fruits and nuts. Soaking overnight oats in milk is another option that adds taste.

A review published in NIH emphasizes the role of lentils in digestive health. High-fiber-containing lentils can maintain digestive tract health by preventing constipation and promoting regular bowel movements.
Incorporating lentils into your diet can be beneficial for relieving constipation and supporting overall gut health. Lentils can simply be cooked as dal, can be added to salads, blends and as crunchy snacks.

​NIH study suggests dark leafy greens like spinach are beneficial for gut health and can prevent constipation when included regularly in the diet. Spinach has high fiber, which adds bulk to the stool, whereas its magnesium content helps relax the intestinal muscles, which ensures smoother passage of stool.
Spinach can be consumed raw in salads, blended into smoothies, lightly sautéed, or added to soups and stews to support digestive health.

Pears are an excellent natural remedy for constipation due to their high fiber content, containing 6 grams per serving (as per NIH), particularly soluble fiber like pectin.
Pear fruit can be consumed fresh, and eating them with skin can provide better relief for digestion. One may combine pears with yogurt to enhance prebiotic benefits.

A study published in Researchgate involved 84 students who consumed 100 grams per day of steamed/cured sweet potato slices for 2 weeks. After the 2-week sweet potato intervention, all participants experienced increased stool frequency, increased stool amount and more soft stools. These results suggest that even a moderate daily intake of sweet potato (100 g) can improve several measures of bowel health.

Sweet potatoes can be consumed by steaming, baking and boiling. It is also a great way to enjoy winter evenings.

It is important to note that severe or persistent constipation may signal underlying medical conditions, such as irritable bowel syndrome or even thyroid disorders. In such cases, individuals must consult with a medical professional.)

Always consult a medical health professional before adopting any advice in this case as well.

The information in this article is for educational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional before making any changes to your diet or health routine.

Regular physical activity can help reduce constipation by stimulating intestinal contractions and promoting healthy digestion. Activities like walking, jogging, cycling, yoga, and abdominal exercises increase blood flow to the digestive tract, improve gut motility, and make bowel movements more regular.

Along with including these fiber-rich foods in your diet, staying well-hydrated is crucial. Drinking plenty of water throughout the day helps fiber work effectively, softens stool, and promotes smooth bowel movements. Herbal teas, warm water, and soups can also support digestion, making these dietary changes more effective in preventing and relieving constipation.​

Consume a healthy diet most of the time, and you will find that you will never need any medication