Constipation is a common issue, and starting your day with a sluggish digestive system can affect your overall mood and energy levels. For those struggling with morning constipation, we have good news! Certain foods can work wonders to get your digestive system moving and help you have a more comfortable and regular bowel movement.
In a candid interaction with the editorial team of Onlymyhealth, our expert, Varsha Sharma, Dietitian - Sharda Hospital - Greater Noida, shared six food items that can relieve constipation and help you start the day feeling light and energised. These include:
Foods That Help Relieve Constipation
1. Oatmeal
Oatmeal is a fibre-rich breakfast that can stimulate digestion and relieve constipation. It’s packed with both soluble and insoluble fibre, which helps bulk up the stool and promote a smoother, faster movement through the intestines. Soluble fibre absorbs water and forms a gel-like substance that softens the stool, while insoluble fibre adds bulk, making it easier to pass. Try a warm bowl of oatmeal with a few berries or a sprinkle of flaxseeds for an extra fibre boost.
Tip: Soaking oats overnight can make them easier to digest and more effective in stimulating bowel movements.
2. Prunes
Prunes are a classic remedy for constipation due to their high fibre and natural sorbitol content. Sorbitol is a type of sugar alcohol that has a natural laxative effect, helping to soften stools and promote bowel movement. Eating a few prunes in the morning or adding prune juice to your breakfast routine can have an immediate effect on your digestion.
Tip: Start with 3-4 prunes to see how your body responds, as they can be very effective in stimulating the digestive system.
3. Chia Seeds
Chia seeds are small but mighty when it comes to relieving constipation. They’re rich in fibre, particularly soluble fibre. Chia seeds also provide a hydrating boost, as they absorb up to 10 times their weight in water.
Tip: Mix chia seeds with water or add them to a smoothie the night before for a fibre-rich, digestion-friendly breakfast option.
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4. Apples
Apples are high in both soluble and insoluble fibre, as well as pectin, a type of soluble fibre that promotes regular bowel movements. The pectin in apples works as a natural stool softener, helping to ease constipation. Eating an apple with the skin on provides the maximum fibre benefit.
Tip: Try having an apple first thing in the morning or adding apple slices to your oatmeal for a tasty, fibre-packed breakfast.
5. Greek Yoghurt
Greek yoghurt contains probiotics, which are beneficial bacteria that support gut health and regular bowel movements. Probiotics help balance gut flora and improve digestion, making it easier to pass stool. Incorporating probiotic-rich foods like Greek yoghurt into your diet may help relieve constipation, especially when eaten regularly.
Tip: Choose plain Greek yoghurt with live cultures for the best benefits, and add a few berries or a drizzle of honey for natural sweetness and extra fibre.
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6. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are high in fibre, magnesium, and water content, all of which support digestion. Magnesium acts as a natural laxative by helping the muscles in the digestive tract contract, encouraging bowel movement. A serving of greens at breakfast, whether in a smoothie, omelette, or a quick sauté, can help stimulate digestion.
Tip: Try adding a handful of spinach to your morning smoothie for an easy way to increase your fibre intake and aid digestion.
Bottomline
Adding these fibre and nutrient-rich foods to your morning routine can help ease constipation and promote regular bowel movements. A combination of high-fibre, hydrating, and probiotic-rich foods can be the natural boost your digestive system needs to start the day comfortably. Remember, consistency is key—incorporating these foods daily can help relieve constipation over time and keep your digestive system healthy and regular.