10 Local Foods for Constipation Relief & Improved Gut Health


A common digestive issue, constipation affects people of all ages, genders, and lifestyles.

A common digestive issue, constipation affects people of all ages, genders, and lifestyles. Constipation can be an uncomfortable and unsettling feeling. While it’s no serious cause of medical concern, it does have an impact on our overall health and wellbeing. There can be multiple reasons for why one feels constipated such as lack of fiber, dehydration, stress and certain medications (always best to check side effects).[1]

Constipation is a problem that can be solved with home-remedies and a change in lifestyle and diet. Some special foods are especially effective in helping support your gut and regulate bowel movements. These foods are locally and easily available. Here are top 10 foods to incorporate in your diet that will help with constipation:

  1. Prunes [2]
    A natural remedy for constipation are prunes, prunes are high in fiber, sorbitol, and fructose which can help soften stool and make it easier to pass.

    Prunes can be eaten as a snack, added to a breakfast cereal, or one can drink prune juice.

  2. Berries [3]
    Raspberries, blueberries, and blackberries are high in fiber content and rich in antioxidants. Low in calories and high in water content, berries can be a great way for you to keep your body hydrated and ease bowel movements.

    Eat them plain as a snack, add them to a yogurt or smoothie, or even use them as a topping for your oatmeal.

  3. Apples [4]
    Apart from containing high fiber and water content, apples contain pectin, a soluble fiber that is especially known for regulating bowel movements.

    Eat them plain as a snack, add them to a salad or as a topping to your peanut butter.

  4. Leafy Greens [5]
    Leafy greens like spinach, kale, Swiss chard amongst others is high in fiber, magnesium, and other nutrients that help promote digestive health. High in water content, these leafy greens make it easier to pass stool.

    Add them to a salad, stir-fry, or smoothie.

  5. Legumes [6]
    Lentils, beans, chickpeas are all legumes that are high in fiber and protein, making them an excellent food for constipation relief. Low in calories and fat, legumes are part of a healthy diet.

    Add them to your soups, stews, or salads.

  6. Oatmeal[7]
    A great source of soluble fiber, oatmeal can help regulate bowel movements and prevent constipation. Oatmeal contains a specific type of soluble fiber called beta-glucan which helps increase the number of healthy bacteria in your gut.

    Enjoy oatmeal as a hot cereal, overnight oats, or add it to your smoothie.

  7. Sweet Potatoes
    A nutrient-dense food rich in fiber, potassium, and Vitamin A, sweet potatoes help promote gut health.[8] They also contain a type of starch called ‘resistant starch’ which helps promote regular bowel movements.[9]

    Eat them baked, fried or add them to soups and stews.

  8. Beets
    Beets are a good source of fiber, potassium, and magnesium which can help promote digestive health.[10] They also contain a type of fiber called ‘betaine’ which helps prevent constipation.[11]

    Eat them roasted, boiled, or pickled.

  9. Flaxseeds [12]
    A great source of soluble and insoluble fiber, flaxseeds help promote bowel movements and prevent constipation. Rich in omega-3 fatty acids, flaxseeds also help reduce inflammation in the gut.

    Add them to your smoothies, yogurt, or oatmeal.

  10. Cranberries
    A rich source of antioxidants, fiber, and Vitamin C, cranberries help improve digestive health.[13] They also contain compounds called ‘proanthocyanidins’ which may prevent constipation and reduce inflammation in the gut.[14]

    Eat them in their whole form, dried, or as cranberry juice.

These readily available foods are good additions to your diet if you’re suffering from constipation. Apart from the foods listed above it is also important to exercise regularly and keep yourself hydrated to ensure a healthy digestive system.

In addition to the types of food described above, you may consider Lax-A Day®. Lax-A Day® is an over-the-counter laxative which provides clinically proven gentle relief from occasional constipation.[15]

This product may not be right for you. Please read and follow the label carefully.

Lax-A Day® is a registered trademark of Norwell Consumer Healthcare Inc.


[1] Constipation
Cleveland Clinic

[2] Diets for Constipation
By Sun Hwan Bae
National Library of Medicine

[3] [7] 5 foods that relieve constipation

[4] Do Apples Cause Constipation – Is Apple Good for Constipation
By Aiman Usman
Marham PK

[5] What to know about green leafy vegetables
By Rachel Ann Tee-Melegrito
Medical News Today

[6] What are the benefits of chickpeas?
By Megan Ware
Medical News Today

[8] What's to know about sweet potatoes?
By Megan Ware
Medical News Today

[9] What to Know About Resistant Starches
Nourish by Web MD

[10], [11] Red Beetroot: Composition and Health Effects - A Review
By Liliana Ceclu and Oana-Viorela Nistor
Clin Med International Library

[12] How healthful is flaxseed?
By Angela Nelson
Web MD

[14] Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 20151,2,3
National Library of Medicine

[15] Lax-A day