A person with constipation has difficulty emptying their bowels and the condition may cause pain and discomfort. To relieve constipation, drink lots of water and eat fiber-rich fruits like apples and pears.
The signs and symptoms of constipation
If you have constipation, you suffer from irregular and tough bowel movements, which can cause lower abdominal discomfort. Constipation can be caused by several factors, like eating disorders, low fluid intake, or physical inactivity.
Increased difficulty and straining when passing stools
To prevent constipation, stay hydrated and consume fiber-rich foods like the fruits in the list below.
Apples – A medium-sized apple has about four grams of dietary fiber, or 17 percent of the Recommended Daily Intake (RDI). Apples contain pectin, a fiber that helps soften stools and relieves constipation.
Blackberries – One cup of blackberries offers eight grams of dietary fiber and 62 calories. These berries contain xylitol, a sugar with laxative effects. Blackberries are also rich in antioxidants, as well as calcium, iron, and vitamins A and C.
Blueberries – A cup of blueberries offers 14 percent of the RDI of fiber. Blueberries also contain manganese and vitamins C, E, and K.
Grapes – Grapes contain cellulose, organic acids, and sugar, making them one of the best natural remedies for constipation. A 100-gram serving of grapes has four grams of dietary fiber and 18 percent of the RDI for both vitamin C and K. Grapes also have a high water content, so they can help you stay hydrated. Grapes promote regular bowel movements.
Guavas – To boost your digestive health, snack on one or two guavas a day. Guavas that are about to ripen contain fiber and pectin that help regulate bowel movements. One guava offers more than twice the RDI of vitamin C, which also helps ease constipation and boosts your immune system.
Mangoes – Mangoes are rich in fiber and vitamin C. The fruit also has a high water content that helps stimulate bowel movements. Mangoes are rich in vitamin A, which is good for your eye and skin health.
Oranges – Oranges offer 116 percent of the RDI of vitamin C and 13 percent of the RDI of dietary fiber. Vitamin C has a laxative effect, so eating oranges may help people with constipation.
Papayas – Papayas contain three grams of dietary fiber and more than the RDI of vitamin C, which helps soften stools.
Pears – Sweet and juicy pears contain six grams of dietary fiber and seven milligrams of vitamin C. Eat pears with the skin on because it contains half of the fiber.
Pineapples – One cup of pineapple provides nine percent of the RDI of fiber and a whopping 131 percent of the RDI of vitamin C -- two nutrients that help relieve constipation. Drink organic pineapple juice after breakfast or dinner or consume fresh pineapple to boost your digestive health. (Related: Improving digestion: 11 gut-friendly foods.)
Prunes – Prunes contain both soluble and insoluble fiber. You can either drink prune juice or eat prunes to relieve constipation. One cup of prunes contains 12 grams of dietary fiber. Prunes are also rich in magnesium, manganese, niacin, potassium, and vitamins A, B6, and K.
Raspberries – One cup of raspberries offers 32 percent of the RDI of fiber and 54 percent of the RDI of vitamin C. These berries are also full of vitamins, minerals, and antioxidants.
Strawberries – One cup of fresh, whole strawberries has three grams of dietary fiber, and more than the RDI of vitamin C. Strawberries can help promote digestive health and regular bowel movements.
If you have constipation, avoid foods like cheese, cookies, fried foods, ice cream, or foods made from refined flours. Minimizing your consumption of these foods can help maintain your overall well-being as they are full of fats and added sugars.