Dealing with constipation is a common, albeit annoying, part of life for many of us. It’s that uncomfortable feeling when things aren’t moving as they should, leading to all sorts of discomfort and, frankly, a crummy day. But before you start worrying too much, know that there are plenty of foods out there that can help get things back on track.

From fiber-packed fruits and veggies to probiotics that balance your gut, we’ve rounded up some of the best foods to ease constipation and help you feel like yourself again. None of these are magic bullet but incorporating them more regularly into your diet can turn things around in the longterm.

Woman feeling nauseous and leaning over a toilet.
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Flaxseed Oil

Flaxseeds on a wooden spoon with a bowl of flaxseed oil in the background.
Photo Credit: Depositphotos.

Flaxseed oil is slick when it comes to easing digestion. Rich in omega-3s, it helps grease the wheels, so to speak, making it easier for things to move along. Try adding a drizzle to your salads or mixing it into your morning smoothie for a smooth, natural fix to keep things flowing.

Sauerkraut

Sauerkraut in a glass jar with tomatoes and potatoes.
Photo credit: YayImages.

This fermented favorite is rich in probiotics, helping to maintain a healthy gut flora and promote regular bowel movements. It’s a tangy addition to any dish, from sandwiches to salads, boosting your gut health with every bite.
Make your own: Sauerkraut

Lentils

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Packed with fiber and magnesium, lentils help with muscle contraction in the gut, aiding digestion. They’re super versatile—great in soups, salads, or as a side dish, providing a delicious and easy way to incorporate more fiber into your meals without compromising on taste.
Enjoy this Recipe: Lentil Tabbouleh

Apples

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An apple a day might actually keep constipation away. They’re loaded with both soluble and insoluble fiber, adding bulk to your stool and aiding in digestion. Keep the skin on for the maximum benefit, and enjoy a crunchy, healthy way to maintain regularity.
Start Your Day with this: Apple Nut Porridge

Kefir

Two glasses of kefir being poured on a wooden table.
Kefir. Photo credit: Canva.

Kefir is a fermented drink teeming with probiotics that enhance digestion and keep your gut health in check. Its tangy taste is perfect in smoothies, as a dressing base, or on its own, making it a simple, tasty way to improve digestive health.
Try this Recipe: Kefir Ice Cream

Sunchokes (Jerusalem Artichokes)

A pile of fresh sunchokes, also known as jerusalem artichokes, some sliced open to reveal the inside.
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These tubers are high in inulin, a prebiotic fiber that supports gut health and helps prevent constipation. They’re versatile in cooking, adding a delightful crunch to your meals, whether roasted, boiled, or eaten raw.Ease constipation naturally with these top foods. From fiber-rich fruits to probiotics, find out how to get your digestive system moving.
Try this Recipe: Sunchoke Salad

Figs

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High in fiber and natural sugars, figs are sweet, delicious, and great for your digestive tract. Fresh or dried, they make a great snack or addition to recipes, adding a burst of flavor and a boost in fiber to help keep things regular.
Try this Recipe: Warm Apple & Fig Salad

Pears

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Photo Credit: Pexels.

Pears are not just delicious; they’re also a fantastic source of fiber and natural sugars like fructose and sorbitol, which have a laxative effect. Eating a juicy pear can help soften your stool and make it easier to pass, making them a sweet solution to a common problem.
Enjoy this Recipe: Pear Smoothie

Broccoli

Sliced broccoli on a cutting board.
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With its high fiber and water content, broccoli is a champ at preventing constipation. It’s also loaded with nutrients, including vitamin C. Whether you prefer it steamed, stir-fried, or raw in salads, it’s a great veggie to keep things moving.
Try this Recipe: Crispy Air Fryer Broccoli

Kiwis

Sliced ripe kiwi fruit with one whole kiwi in the background.
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Kiwis pack a punch with fiber and actinidin, an enzyme that breaks down proteins, easing digestion. They’re the perfect snack to naturally kickstart your system. Chop them into a fruit salad or just enjoy them as is for a tasty, fiber-rich treat that helps keep things moving.
Try this Recipe: Kiwi Salsa over Coconut Salmon

Beans

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Beans are a fiber powerhouse, essential for smooth digestion. They also bring protein and various nutrients to the table, making them a stellar addition to any meal. Stir them into soups, salads, or wraps to keep your digestive health on track and add some variety to your diet.
Try this Recipe: Escarole & Beans

Oat Bran

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Rich in both soluble and insoluble fiber, oat bran is excellent for digestive health, helping to keep things moving. Sprinkle it over your yogurt, blend into smoothies, or incorporate it into baked goods for an easy, fibrous boost to your day.
Try this Recipe: Chocolate Protein Oat Bran

Chia Seeds

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Chia seeds expand and form a gel-like substance in the gut, aiding in bowel movements. They’re a versatile add-on to many dishes, from oatmeal to smoothies, making it easier than ever to get a healthy dose of fiber with minimal effort.
Make this Recipe: Raspberry Chia Lemonade

Peas

Peas in a white bowl on a wooden table.
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Small but mighty, peas offer fiber and protein, helping to bulk up stool and facilitate smooth passage. They’re an easy add to pasta, soups, or salads, making your meals not only tastier but also more digestion-friendly.
Turn them into this Recipe: Citrus Pea Pesto

Rye Bread

Hummus toast on a plate with apples and pomegranates.
Photo credit: Running to the Kitchen.

Swapping your regular bread for rye can make a big difference in your fiber intake. It’s denser and packed with fiber, aiding in digestion and adding a robust flavor to your sandwiches and toast. It’s an easy dietary switch with significant benefits for your gut health.
Use it to Make: Hummus Toast

Boost Your Health With These 11 Superfoods Already In Your Kitchen

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Ever wonder what makes a food a “superfood”? It’s all about those nutrient-dense ingredients that pack a punch for your health with vitamins, minerals, and antioxidants. But here’s the kicker: you don’t need to search high and low for exotic or obscure ingredients. Turns out, some of the best superfoods are probably sitting in your kitchen right now. Here are some of the everyday items that are not only easy to find but also super good for you, proving that boosting your health can be as simple as opening your pantry or refrigerator door.

See them all here: Boost Your Health With These 11 Superfoods Already In Your Kitchen

11 High-Fat Foods You Should Actually Be Eating

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Rethinking dietary fats has shown their indispensable role in health, from supporting hormone function to aiding nutrient absorption. Foods rich in healthy fats, like avocados, dairy, and eggs, not only fuel the body but also enhance fullness and slow carbohydrate digestion. With a shift from fearing fats to understanding their benefits, it’s crucial to focus on unsaturated fats and keep saturated fats within recommended limits. This article will guide you through the nutritious high-fat foods essential for a balanced diet, underscoring the importance of selecting the right types and amounts for optimal health.

See them all here: 11 High-Fat Foods You Should Actually Be Eating

13 Of The Most Nutrient-Dense Foods You Can And Should Be Eating

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When it comes to eating, we’ve all got a “calorie budget,” but let’s be honest, some of us are better at managing it than others. If you want to make the most of what you’re eating, you have to be diligent about investing those calories in the right places and getting the best bang for your buck with the foods you choose. Here are 13 of the most nutrient dense foods available. They give you the most nutritional value per bite and are what you should be focusing on when you load up your plate each day to maximize your health span.

See them all here: 13 Of The Most Nutrient-Dense Foods You Can And Should Be Eating

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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