The 5 Most Laxative Foods in the World: Natural Remedies for Combating Constipation
Fiber is essential for healthy digestion, but many people do not consume enough.
According to the U.S. National Institute of Diabetes and Digestive and Kidney Diseases, adults generally need around 22 to 34 grams of fiber per day, depending on age and sex.
You do not need to obtain all your fiber from the five foods listed above. A varied diet can supply fiber from many sources, including:
- Beans, lentils, and chickpeas.
- Whole-wheat bread and whole grains.
- Vegetables such as broccoli and carrots.
- Fruits such as apples, berries, and oranges.
- Nuts and seeds.
Increase fiber gradually rather than making a sudden, dramatic change. This gives your digestive system time to adjust and may reduce gas and bloating.
If you have a medical condition that requires a restricted-fiber diet, or if you have been told that you may have an intestinal narrowing or blockage, ask your healthcare professional before significantly increasing fiber.
Why Drinking Enough Water Matters
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Eating more fiber without consuming enough fluid may not provide the results you expect.
Water helps fiber work effectively and can help keep stools softer. If you are dehydrated, constipation may become more difficult to manage.
Try to drink fluids regularly throughout the day, adjusting your intake for your activity level, climate, and health needs.
Water is usually a simple choice. Soups and other drinks can also contribute to fluid intake.
However, people who have been advised to restrict fluids because of heart, kidney, or other medical conditions should follow their clinician’s recommendations rather than increasing fluids indiscriminately.
Four Everyday Habits That May Help Relieve Constipation
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Food is only one part of maintaining regular bowel movements. Several everyday habits can also help.
1. Move your body regularly
Walking, cycling, swimming, and other suitable physical activities may support normal bowel function.
You do not necessarily need an intense workout. A daily walk can be a practical place to start if your health allows it.
2. Do not ignore the urge to go
Delaying a bowel movement repeatedly can make it harder to maintain a comfortable routine.
Try to give yourself enough time to use the bathroom without rushing. Some people find it helpful to sit on the toilet after breakfast or another regular meal.
