5 Natural Foods That Gently Relieve Constipation

The Top 5 Foods

These five foods have earned their reputation as gentle, effective digestive helpers.

• Prunes (dried plums): the gold standard. They combine soluble and insoluble fiber with sorbitol, a natural sugar alcohol that draws water into the intestines to soften stool. Try three to five daily for maintenance, or eight to ten with a glass of water for occasional relief.
• Kiwi: in clinical studies, kiwis have often matched or outperformed fiber supplements. They contain actinidin, an enzyme that aids digestion, and work gently enough to suit sensitive stomachs. Eat two golden or three green kiwis daily, ideally in the morning.
• Flaxseeds: these tiny seeds form a soft, gel-like substance in the gut that softens and moves stool along, plus omega-3s that calm inflammation. Grind them fresh, start with a tablespoon a day, and always drink plenty of water alongside them.
• Rhubarb: used for centuries as a digestive aid, cooked rhubarb stalks deliver fiber and natural compounds that encourage intestinal contractions. Stew the stalks with a little honey, and never eat the raw leaves, which are toxic.
• Papaya: rich in the enzyme papain plus fiber and water, papaya helps break down food and keeps things moving. Enjoy it fresh with a squeeze of lime or blended into a smoothie.