7 foods that can help relieve constipation and keep you regular

Most of you may have seen the Piku movie that sheds light on constipation and irregular bowel movements. Currently, mainly in urban areas due to a sedentary and unhealthy lifestyle, people are getting constipation. In these cases, people usually choose pills or laxatives to get smoother morning activities.

Dietitian Shiimpy Matharu says that with some dietary adjustments and yogurt, you can fix your bowel problems.

In this article, Shiimpy Matharu, Delhi’s best nutrition and dietitian, talks about 7 delicious foods that can help relieve constipation and maintain healthy bowel movements.


Dehydration is a known cause of constipation, and drinking plenty of water often helps alleviate or resolve problems.

When a person dries out, the gut cannot add enough water to the stool. This causes hard, dry and uneven stools and often leads to constipation.

  1. Yogurt and Kefir

Various dairy products, such as yogurt and kefir, contain microorganisms called probiotics. Probiotics are often referred to as good bacteria and help to improve bowel health and relieve bowel movements.

Use of non-tasty probiotic yogurt containing polydextrose, lactobacillus acidophilus and Bifidobacterium lactis for the treatment of constipation.

  1. Pulses

Most grains, chickpeas, lentils and peas are rich in fiber, a nutrient that promotes digestion and reduces constipation.

100 grams of cooked legumes provide approx. 26% of your daily fiber intake.

Similarly, a portion of 100 grams of legumes also contains significant amounts of other nutrients to help relieve constipation, such as potassium, folic acid, zinc and vitamin B6.

Also Read- Best Five Nutrients that Thyroid Patient Should Have Every Day
  1. Prunes

Prunes and its juice are a proven and home remedy for constipation in different parts of the world.

Prunes are very fiber rich, a nutrient known to soothe and speed up bowel movements. Prunes  also contain sorbitol and phenolic compounds which have gastrointestinal properties.

The consumption of dried plums increases the frequency of bowel movements and improves the console of stools in people with constipation.

  1. Broccoli

Broccoli contains sulforaphane, an ingredient that protects the gut and facilitates digestion.

Sulforaphane also helps prevent the growth of some gut microorganisms that can interfere with healthy digestion.

  1. Oat Bran

Oat bran is a fiber-filled outer shell of oatmeal. It contains much more fiber than commonly used oatmeal. There is 4.8 grams of fiber in 1/3 cup (31 grams) of oat bran, compared to 2.7 grams of quick oat flakes.

The positive effect of oat bran on intestinal function has been demonstrated.

Eating two oatmeal biscuits daily improves the frequency and consistency of bowel movements.

Oat bran can be easily mixed with granola mixes and baked in bread or buns.

  1. Pears and Apples

Pears and apples contain various compounds that help improve digestion, including fiber, sorbitol and fructose.

These fruits also have a high water level, which can facilitate digestion and prevent constipation.

For maximum benefit from apples and pears, eat them raw and whole without peeling your skin.

Postscript Sometimes the causes of constipation and inconsistent bowel movements can also arise as a result of anxiety and stress. It is always recommended to talk to your doctor first. And if you plan to change your diet, contact a qualified dietitian Shiimpy Matharu.