8 Foods That Aid in Alleviating Constipation


Beans like baked beans, black-eyed peas, and garbanzo beans are fiber-rich, aiding bowel movement and relieving constipation. They're versatile additions to salads, soups, and casseroles.


Kiwi fruit, with its fiber and essential nutrients, promotes bowel regularity, providing effective relief from constipation.

Sweet Potatoes

High in fiber, sweet potatoes help prevent and relieve constipation, especially when eaten with the skin on for maximum fiber content.


Air-popped popcorn is a low-calorie, high-fiber snack that can alleviate constipation when consumed without high-fat toppings.

Nuts and Seeds

Almonds, pecans, walnuts, sesame seeds, and pumpkin seeds offer fiber-rich options to relieve constipation, ideal for adding crunch to salads.


Pears, plums, apples, and berries like raspberries, blackberries, blueberries, and strawberries are fiber-packed fruits aiding digestive health and constipation relief.

Whole Grain Bread

Rye bread and Ezekiel bread, rich in fiber, are beneficial for promoting regular bowel movements and relieving constipation.


Flaxseed, a source of fiber, antioxidants, and omega-3 fatty acids, can be easily incorporated into diets to alleviate constipation.