Constipation is very real for many people but is rarely discussed openly. Most people fail to understand that an essential diet shift can permanently eliminate these constipated feelings.

The human digestive system is a complex network of organs and tissues that work together to break down the food we eat into its parts, absorb nutrients and water, and eliminate waste. The elimination of waste is a critical function of the digestive system as it ensures that harmful toxins and waste products are removed from the body, allowing for the healthy functioning of all the other body systems.

The waste elimination process begins in the large intestine, also known as the colon. The colon absorbs water and electrolytes from the digested food as it passes through, forming feces. These feces are then moved through the rectum and out of the body through the anus. The rectum is a muscular tube that stores feces until it is time to eliminate them.

The movement of feces through the large intestine is controlled by a series of muscular contractions known as peristalsis. These contractions help to move the feces through the colon and towards the rectum. Several factors, including the amount of food in the colon, the body’s hydration level, and the balance of electrolytes, regulate the timing and strength of these contractions.

In addition to the large intestine, other organs in the digestive system also play a role in waste elimination. The liver produces bile, which helps to break down fats and eliminates toxins from the body. The pancreas produces enzymes that help to break down proteins, carbohydrates, and fats, and the gallbladder stores and releases bile as needed. Together, all these organs and processes ensure that waste efficiently eliminates from the body, allowing optimal health and well-being.

Twenty Foods to Relieve Constipation

Constipation can result when the process described above does not function as necessary. The solution that can restore gut balance is to eat healthily. We are what we eat. The foods we consume can either build us up or back us up. If you’ve ever dealt with this issue in the bathroom, you certainly know this to be true. If you’re ready to treat constipation, read on for twenty superfoods that will do just that.

1. Olives and Olive Oil


Did you know the cure for constipation was sitting in your pantry?

If you have olives or olive oil on hand, you can stimulate your body’s production of bile juice. This extra bile will help your body better digest food.

The entire process helps remove toxins when excreting as well.

Take advantage of these constipation-boosting benefits by ingesting at least one teaspoon of this oil daily.

2. Dark Chocolate


Many people often hear that dark chocolate is healthy, but few realize all the excellent benefits of eating dark chocolate. With dark chocolate, you can boost your body’s magnesium intake.

The magnesium will work to loosen the muscles in the digestive tract (as well as the rest of your body). This helps improve your go and reduce the risk of becoming constipated.

Look for a chocolate bar that is all-natural and made with 72% cocoa. The purer the dark chocolate, the better you’ll enjoy its benefits and relieve constipation.

3. Flaxseed Oil


While consuming flax seeds will bulk up your stool, the flaxseed oil acts as a laxative, promoting regularity with your stool. Take the flaxseed oil before eating anything to maximize its benefits when treating constipation.

4. Radishes


If you’ve never found a reason to eat radishes, relieving constipated feelings is undoubtedly good. This vegetable has the unique benefits of detoxifying the liver and boosting the body’s peristalsis process.

Peristalsis is the contraction and relaxation of your intestines. Thus, adding radishes to your diet should do the trick if you struggle with your bowel movements.

5. Prunes


Prunes have long since been considered the go-to food for constipation. By making prunes a regular part of your diet, you can ensure that you remain regular.

If you feel backed up, eat a few prunes at breakfast and before bed. The more prunes you eat, the more regular you will be.

However, drink a fair amount of water as you consume these prunes. Since prunes are a great source of diet, they are quite effective as laxatives.

6. Yogurt


While not every yogurt has laxative qualities, certain types will help improve your go. Homemade organic yogurts have a significant amount of probiotics. In addition to improving the health of your gut, this kind of yogurt will help to boost your regularity.

7. Fermented Vegetables

Fermented Vegetables

Though many people don’t relate fermented veggies with regularity, the truth is that these veggies are higher in fiber and are rich in probiotics.

Vegetables like kimchi, sauerkraut, and pickles are some of the best foods to relieve bathroom issues.

While you can buy these fermented vegetables in the store, you may get the best benefit from vegetables that you ferment yourself. Brining these veggies on your own will ensure they are full of powerful intestinal enzymes and microorganisms that improve your go.

8. Leafy Greens

Leafy Greens

Ever been told to eat your greens? If you’re constantly being backed up, you likely need more greens.

Leafy greens like kale, beet greens, collard greens, bok choy, and watercress are all excellent options for relief.

Packed with many phytonutrients, these leafy greens will give you a fresh dietary fiber and magnesium dose. Eaten fresh, these greens provide the maximum amount of vitamins and nutrients, keeping you healthier overall.

9. Sweet Potatoes with Skins

Sweet Potatoes with Skins

While some people tend to avoid potatoes due to their starch content, sweet potatoes have many health benefits, including boosting one’s fiber intake.

With 4.8 grams of fiber, sweet potatoes are a very healthy way to treat constipation.

Cook your sweet potatoes in the oven or boil them to take advantage of their powerful health benefits. If you want to keep this meal as healthy as possible, avoid frying them and consume the potatoes with the skin on.

10. Nuts


From walnuts to peanuts to Brazil nuts, this superfood offers many options if you ever need to improve your ability to go.

While nuts are relatively high in calories, they are just as high in fiber. If you’re struggling to go, grabbing a handful of nuts should help you release sooner rather than later.

11. Pears, Apples, and Fruits

Pears, Apples and Fruits

Whole fruit is another must if you need fiber. With pears, apples, and plums, you have many high-fiber options, as their skins contain a significant amount of the fiber pectin.

Uncooked pears provide 4.4 grams of fiber, and an apple with the skin on offers 3.3 grams of fiber. While cooking these fruits will still provide you with nutrients, you’ll benefit the most from these three fruits if you eat them raw.

12. Broccoli


Broccoli is another superfood that is high in fiber. If you are a fan of uncooked broccoli, this is the best way to take advantage of its fiber content.

Though cooking the broccoli will limit the amount of fiber you consume, consider baking, broiling, or steaming your broccoli if you must.

13. Cereal


Cereal is often starchy and loaded with carbs and sugar, but a few high-fiber cereal options will help improve constipation.

While fiber-filled cereals in the past have tasted like cardboard, these days, there are a wide variety of tasty cereals to choose from. Consider cereals with wheat bran or flaxseed to ensure a hearty dose of fiber.

14. Whole Grain Breads

Whole Grain Breads

Whole grain bread isn’t just healthier than the white alternative.

Low in fat and high in soluble fiber and complex carbs, whole-grain bread is the perfect solution for anyone searching for a bit of relief. Once you start eating whole-grain bread regularly, you’ll find that you can use the bathroom easily.

15. Dried Fruits

Dried Fruits

Apricots, figs, and dates are all dried fruits that will help relieve you if you are backed up. Just as prunes have long since been a go-to for this condition, these other fruits all provide the same function.

Whether you consume these fruits as part of trail mix or eat them by themselves, you’ll find that the more they become a staple in your diet, the easier it will be to use the bathroom.

16. Legumes


Many people opt to add legumes to their diet to improve their protein intake, but there are many more benefits to eating beans. With kidney, navy, Lima, and pinto beans as a steady part of most of your meals, you’ll find that you’ll rarely experience any constipated feelings.

As versatile as legumes are, you can consume them in several ways. Whether you like to eat rice and beans or try making a bean burger, eating more legumes will do your body good.

17. Popcorn


While popcorn is usually thought to be a buttery, sugary movie companion, it’s much more than that. Popcorn often surprises most people once they learn that this is a high-fiber food.

Low in calories and instead filling, popcorn is an all-around healthy snack that fits in with many people’s dietary restrictions.

Whether you cook your popcorn on the stove or in a microwave, eating popcorn by itself is an excellent way to get things flowing in the bathroom.

18. Bananas and Raspberries

Bananas and Raspberries

Superfoods like raspberries and bananas are packed with fiber. Half a cup of fresh raspberries contains two grams of fiber, so this fruit is the perfect snack for satiating hunger and keeping you regular.

Bananas are also an excellent option. As they contain magnesium and potassium, they are a popular choice for anyone needing to go to the bathroom easily.

19. Wheatgrass or Barley

Wheatgrass or Barley

Adding barley or wheatgrass to your daily diet will keep you regular. Do so by blending three barley or wheat grass teaspoons into the water.

Take this serving once or twice a day to keep things consistent. While this beverage may not be particularly tasty, it will benefit your intestinal tract and improve regularity.

20. Water


While water isn’t necessarily food, it is the source of all life. Staying hydrated is one of the most important ways to keep yourself from becoming backed up.

Ideally, drink between eight and twelve sixteen-ounce glasses of water a day. The more hydrated you are, the better your body will function.

Final Thoughts on Foods to Relieve Constipation

The food you eat must come out. To ensure that this digestion process culminates as simply as possible, make sure the foods you’re eating keep you regular and healthy.

These twenty tips will help relieve constipation and keep you as healthy as possible. Even if you don’t try all these foods, make it a point to supplement your diet with a few and see how they improve your life.