Dietitians recommend these 6 Foods to Naturally Ease Constipation

You may have read or been told by a provider that fiber and staying hydrated are the keys to regular bowel movements – and it’s true! But there are some specific things you can add to your diet that will help you get to number two too.

1. Kiwi skin

Kiwi skin is not only edible but is also a natural source of fiber. If you are already adding kiwis to your dishes, keeping the skin on can add more energy to your body.

Kiwis have been shown to reduce the amount of time it takes for stool to move through your digestive tract. According to registered dietitian nutritionist Sarah Anzlovar, RDN, LN, the fast transit may be due to the fiber content, but there is also speculation that the antioxidants found in kiwi help.

The natural antioxidants in kiwi flesh combined with the extra fiber in the skin can help get things moving and keep them moving. Try adding whole washed kiwi fruit to your blender when making smoothies. Short on time? You can also eat kiwi like an apple.

2. Beans

Beans are a great source of fiber and magnesium, two nutrients that help you poop, Anzlovar said. Legumes contain both types of fiber – soluble and insoluble. Soluble fiber slows digestion for better absorption of nutrients, while insoluble fiber adds bulk to the stool, which helps prevent constipation.

They are also a source of resistant starch, which does not get digested in the small intestine and. When resistant starch reaches the colon, it is fermented by gut bacteria and converted into short-chain fatty acids. These fatty acids support the health of the intestinal wall, which can improve your overall digestive health.

There is a wide selection of beans available, and they are great on their own as part of a meal but can also be added to all kinds of dishes.

“Pick the bean you like and add it to salads, grain bowls, tacos, and pasta dishes,” Anzlovar said.

3. Chia seeds

Chia seeds provide more than 10% of the daily value of fiber you need, registered dietitian Elizabeth Shaw, RDN, told Verywell.

“Fiber helps keep you feeling fuller for longer and plays a role in digestion, keeping your system running smoothly,” she said.

When eaten, chia seeds form a gelatin-like substance that helps loosen stools and promotes regular bowel movements.

Chia seeds are easy to include in your diet; you can sprinkle them over breakfast bowls, salads, and smoothies for a nutritional boost. For a more creative twist, use them in baking recipes like muffins, bread, or pancakes.

Chia seeds can also be used to thicken sauces or as a binding agent instead of eggs for a vegan version of your favorite recipe. Just mix one tablespoon of chia seeds with three tablespoons of water and let it sit for 15 minutes to get the jelly-like consistency.

Since chia seeds expand when soaked, be sure to adjust your portion sizes accordingly.

4. prune

Prunes are famous as a pool food for a reason: they contain sorbitol, a compound that can stimulate bowel movements.

​​One study found that when otherwise healthy people who did not pick regularly and had a low fiber intake ate prunes, it helped increase the weight and frequency of their stools, which helped fight constipation.

You can snack on prunes on their own or add them to various dishes for a fiber boost and some natural sweetness. They are great in smoothies, salads, and baked goods.

To make prunes for baking, combine 16 pitted prunes with 1/2 cup hot water in a blender and blend until smooth. Once cooled, use the purée to replace anywhere from 1/3 to half of the sugar in a recipe.

To reduce the fat content of a recipe, you can replace up to half of the butter or oil with an equal amount of prune purée.

5. Flax Seeds

Flaxseeds have significant fiber content for such a tiny thing. They have plenty of both soluble and insoluble fibre. Since they are so full of fiber, make sure you are drinking plenty of water to prevent any GI discomfort that may come with adding more fiber to your diet.

To easily get more flax seeds into your diet, grind them and add them to cereals, yogurt, or smoothies.

6. Apples

Apples are packed with dietary fiber, especially pectin. This soluble fiber adds bulk to the stool and ensures it passes through the GI tract smoothly.

Pectin also forms a gel-like substance when it comes into contact with water, which helps loosen the stool and prevent constipation. Eating apples with their skin is a great way to increase your fiber intake. Apples also have a high water content, which helps with hydration and keeping stool soft.

As well as eating apples on their own, you can add them to almost any meal or snack. For breakfast, try adding diced apples (with the skin) to your oatmeal, yogurt, or smoothie.

Apples can also make a refreshing salad – toss them with some leafy greens, nuts, and a tangy vinaigrette.

For a main dish, add sliced ​​apples to roast pork or chicken to provide a sweet contrast to non-sweet flavors.