TIMES JABAR, JAKARTA – Constipation can be an uncomfortable and sometimes painful issue to deal with. Fortunately, one of the most effective and natural ways to combat constipation is through your diet. In this article, we'll explore some foods that can help ease constipation and promote regular, healthy bowel movements.

1. Fiber-Rich Fruits

An apple a day may indeed keep constipation away. Apples are packed with soluble fiber and water, which can soften stool and promote regularity. Pears, in another way like apples, is rich in fiber and contain a natural laxative known as sorbitol. Eating a ripe pear can help get things moving.

2. Leafy Greens

Spinach, Kale, and Swiss Chard: These leafy greens are fiber powerhouses and also provide magnesium, which helps relax the muscles of the digestive tract, making bowel movements smoother.

3. Whole Grains

Oats are an excellent source of soluble fiber, which adds bulk to stools and makes them easier to pass. Start your day with a bowl of oatmeal to kick-start regularity. Brown Rice and Whole Wheat Pasta could also be an option for whole grains over refined grains to increase fiber intake and aid digestion.

4. Legumes

Beans, Lentils, and Chickpeas are rich in both soluble and insoluble fiber, making them a fantastic choice to alleviate constipation. Plus, they're packed with protein.

5. Dried Fruits

Prunes, or dried plums, are renowned for their natural laxative effect. They contain both fiber and sorbitol, which can help soften stools and promote bowel movements. Dried figs are another dried fruit option that can aid digestion due to their fiber content.

6. Nuts and Seeds

Almonds are a great source of healthy fats and fiber. Snacking on a handful of almonds can contribute to regular bowel movements. Tiny seeds such as chia seeds and flaxseedsare rich in soluble fiber, which absorbs water and forms a gel-like substance in the intestines, helping stools pass more easily.

7. Yogurt and Probiotics

Probiotic-rich yogurt can help regulate the balance of gut bacteria, which plays a crucial role in digestive health. Look for yogurt with live cultures. Similar to yogurt, kefir is a fermented dairy product packed with probiotics.

8. Water

Staying hydrated is essential for softening stools and preventing constipation. Drink plenty of water throughout the day to keep things moving smoothly.

9. Herbal Teas

Peppermint tea can help relax the muscles of the digestive tract, reducing the discomfort associated with constipation. the same with ginger tea, it has natural anti-inflammatory properties and can help stimulate digestion.

10. Olive Oil

 A spoonful of extra-virgin olive oil can lubricate the intestines, making it easier for stool to pass through.

Remember, when increasing your fiber intake, do so gradually to avoid gas and bloating. Also, it's essential to maintain a balanced diet with a variety of these constipation-fighting foods to promote overall digestive health.

Incorporating these foods into your daily diet can be a delicious and natural way to relieve and prevent constipation. However, if constipation persists or becomes a chronic issue, it's advisable to consult with a healthcare professional for a comprehensive evaluation and guidance on managing your condition effectively. (*)