Top 5 foods to prevent constipation

Published: 05:10AM 14 December 2022

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Jayti Shah

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About 30% of the population suffers from constipation. It is not only a source of pain throughout the day, but it is also the root cause of several chronic diseases.

What is constipation?

The medical term for a decrease in bowel movements or difficulty passing stool is constipation. Everyone's bowel habits differ, but constipated people have fewer than three bowel movements per week. Constipation is the most common illness, but it can also significantly disrupt the human food cycle.

Decrease in bowel movements or difficulty passing stool is constipation (Image courtesy - iStock photo)

What causes constipation?

Inactivity, low fiber diets, and even aging can make pooping difficult. Although laxatives, stool softeners, and fiber supplements can be beneficial, certain foods that promote bowel movement may be the best remedies.

What are the symptoms?

The bowel movement alone cannot determine whether you are constipated or not. It is because everyone has different bowel habits. Constipation can cause the following symptoms:

  1. While passing stools, you may experience pain or strain.
  2. Inability to completely pass stool.
  3. Even after passing stools, I'm still full.
  4. The presence of hard, dry, or lumpy stools.
  5. Having stools no more than three times a week.

While having painful, infrequent bowel movements is unpleasant, most constipation cases are treatable by eating the right foods.

Pain in the stomach is a sign of constipation (Image courtesy - iStock photo)

Here is a list of five foods that can aid in constipation relief:

1.Wood Apple (Bael)

Wood apple or bael fruit is well-known for its laxative properties due to its high fiber content. Constipation can be treated naturally by eating wood apple in the summer, along with salt and pepper.

Wood apple (Image courtesy - iStock photo)

2. Ghee

The butyrate content of ghee can act as an antidote to constipation. Ghee's oily texture acts as a lubricant and soothes bowel formation stiffness. Ghee in the diet promotes regular and easy bowel movements.

Ghee (Image courtesy - iStock photo)

3. Flax seeds

Flax seeds are high in soluble fiber. They are also found to be high in protein, potassium, and magnesium.

Soluble fiber dissolves in water, softening and making stools easier to pass. This aids in the relief of constipation caused by irregularity and digestive conditions such as irritable bowel syndrome and diverticular disease.

Flax seeds (Image courtesy - iStock photo)

4. Castor Oil

Constipation is treated with castor oil. It can also be used to cleanse the intestines prior to a bowel examination or surgery. Although castor oil can help with constipation, it can also cause nausea and vomiting. Anyone taking castor oil for constipation should exercise caution because they may become nauseous.

Castor beans and oil in a jar (Image courtesy - iStock photo)

5. Oatmeal

Oatmeal contains a significant amount of insoluble fiber, which aids digestion. The fiber content also helps with bowel movements and absorbs water from fluids. All of this contributes to the smooth passage of stool through the colon.

Oatmeal (Image courtesy - iStock photo)

How to Avoid Constipation?

Constipation can be excruciating. We recommend the following measures to avoid the condition:

1.Keep hydrated. Every day, drink at least eight cups of water.

2.Regular exercise is essential. At least 30 minutes of cardiovascular exercise five times per week is recommended.

3.Consume a well-balanced diet. Consume plenty of fruits and vegetables, and try to keep the skin on the fruit to get the most fiber.

When should you see a doctor?

A person who has been constipated for more than a week should seek medical attention. A doctor can work to determine the underlying causes of constipation and recommend the best treatment option.

Constipation is one of several symptoms that can indicate a medical emergency, such as a blocked intestine. When this happens, stool stops moving and travels back up the intestine, potentially causing a tear.


Constipation is a common bowel complaint that can result in discomfort and pain while passing stools. Consult a physician about the proper dosage and the safest castor oil preparations to use. Castor oil should not be used by pregnant women or children under the age of six.

The best way to avoid constipation is to consume plenty of fiber and water each day, as well as to exercise regularly.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you to understand everything related to constipation and how to avoid it from happening.

At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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