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Health & Food
laxative effect in the body. In fact, sennosides are even
found in herbal laxatives like senna. Rhubarb can be
used in a variety of baked goods, added to yogurt or
even be added to oatmeal for a kick of added flavour.
8. Artichokes: Research shows that artichokes have
a prebiotic effect, which can be beneficial for gut
health and maintaining regularity. Prebiotics are a
special type of fiber that works by feeding the good
bacteria found in your colon, helping to optimize your
digestive health. One study looked at the effects of
artichoke leaf extract on 208 participants with irritable
bowel syndrome (IBS). Not only did artichokes reduce
the incidence of IBS, but they also helped normalize
bowel patterns. Artichokes are available in both fresh
and jarred form and can be used in everything from
creamy dips to flavourful tarts.
9. Kefir: Kefir is a fermented milk beverage that
contains probiotics, a form of healthy gut bacteria
that may help alleviate constipation. Probiotics have
been shown to increase stool frequency, improve stool
consistency and help reduce intestinal transit time to
speed up bowel movements. Kefir makes the perfect
base for smoothies or salad dressings. Alternatively, try
making a probiotic-rich parfait using kefir and topping
it with fruit, flaxseeds or oats for an extra boost of fiber.
10. Figs: Figs are an excellent way to get more fiber
into your diet to encourage regular bowel movements.
Dried figs, especially, can provide a concentrated dose
of fiber. One study in humans found that giving fig paste
to 40 participants with constipation helped speed up
colonic transit, improve stool consistency and alleviate
abdominal discomfort. While figs can be consumed on
their own, they can also be boiled into a tasty jam that
goes great with bruschetta, pizzas and sandwiches.
11. Sweet Potatoes: In addition to providing a host of
vitamins and minerals, sweet potatoes also contain a
good amount of fiber that can help increase regularity.
The fiber found in sweet potatoes is mostly insoluble
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and includes a few specific types, such as cellulose,
lignin and pectin. Thanks to their fiber content, some
studies have shown that sweet potatoes may help
promote bowel movements. Sweet potatoes can be
mashed, baked, sautéed or roasted and used in place
of white potatoes in any of your favourite recipes.
12. Lentils: This edible pulse is packed with fiber,
making it an excellent addition to your diet to relieve
constipation. Additionally, eating lentils can increase
the production of butyric acid, a type of short-
chain fatty acid found in the colon. It increases the
movement of the digestive tract to promote bowel
movements. Lentils add a rich, hearty flavor to soups
and salads alike, while also providing plenty of added
fiber and health benefits.
13. Chia Seeds: Chia seeds are made up of about 40%
fiber by weight, making them one of the most fiber-
dense foods available. Specifically, chia seeds are a
good source of soluble fiber, which absorbs water to
form a gel that softens and moistens stool for easier
passage. One study found that chia seeds could
absorb up to 12 times their weight in water, allowing
for even easier elimination. Try mixing chia seeds into
smoothies, puddings and yogurts to pack in a few
extra grams of soluble fiber.
14. Oat Bran: Oat bran is the fiber-rich outer casing
of the oat grain. Though it’s not as widely consumed
as rolled or old-fashioned oats, oat bran contains
significantly more fiber. One study gave 15 elderly
participants oat bran over a 12-week period and
compared the results with a control group. Not only was
oat bran well tolerated, but it also helped participants
maintain their body weight and decreased laxative use
by 59%, making it a safe and effective natural remedy
for constipation. Though oatmeal and oat bran come
from the same oat groat, they vary in terms of texture
and taste. Oat bran works especially well when used in
recipes for granola mixes and breads.
The Bottom Line
Constipation is a common problem that affects most people at some point.Though medications and supplements
can help, achieving regularity is possible for most people with a high-fiber, healthy diet and a few regularity-
boosting foods.Including a few servings of these foods each day, along with plenty of water and regular physical
activity, can help increase stool frequency, improve consistency and eliminate constipation once and for all.