Struggling On The Toilet? 10 Best Foods For Constipation Relief

September 22 2017

When you couldn’t poop for days, it hurts like hell.

Constipation is one of the most common medical complaints in Australia. Constipation can be caused by medical conditions such as hypothyroidism, inflammatory bowel disease, medications, and other factors that may be out of your control, but for most of us, it’s caused by what we’re eating or, rather, not eating.

Get things moving again with these 10 poop-prompting foods to eat to avoid constipation.

  1. Prunes – they’re rich in fibre and that increases the bulk of your stool so it can move along on its merry way. One prune has about 1 gram of fibre. They also have fructans and sorbitol, fermentable sugars that can have a laxative effect.
  2. Kiwis – One cup of kiwi offers 5 grams of fibre, plus you’ll get other good-for-you nutrients, like more than double your daily vitamin C quota minus the gassy effect.
  3. Water – If you’re dehydrated, your stool will be harder and more difficult to pass. Along with fibre and getting regular exercise, drinking enough water is the most important factor in relieving constipation. H2O is critical to help stool move easily through the colon.
  4. Spinach – Not only does one cup of cooked spinach pack 4 grams of fibre, but it’s also an excellent source of magnesium. The mineral helps the colon contract and also helps draw water to flush things through.
  5. Chia Seeds or Flaxseeds –  Two tablespoons of chia seeds pack an extra five grams of fibre, while the same amount of ground flaxseeds adds about four grams. Sprinkling a spoonful of each into your smoothie, oatmeal, or yogurt, or using it as a salad topping, can give a low-fibre meal the extra poop-producing power it needs.
  6. Apples – A small apple with the skin on it contains 3.6 grams of fibre. The peels of many fruits contain insoluble fibre, which acts as a natural laxative. An apple a day keeps the poop away.
  7. Oatmeal – Oats are full of soluble fibre, which helps dissolve water, softening stool and making it easier for it to pass through the intestines. They also contain insoluble fibre, which increases stool bulk and helps get everything moving.
  8. Green Beans – contains 4 grams of fibre per 1-cup serving, making them a good constipation fighter. Better yet, they contain fewer fermentable sugars, so they likely won’t come with the gassy side effect of regular beans.
  9. Yogurt – Many yogurts contain live active bacterial cultures, or probiotics, that replenish the good bacteria in your gut. That can help with the entire health of your GI system.
  10. Aloe Vera Juice – Made from the aloe vera plant, aloe can act as a laxative for some people. In fact, aloe was traditionally included in laxative products.


Most constipation is temporary and not serious. Understanding its causes, prevention and treatment will help most people find relief. Constipation is sometimes a symptom of more serious health problems. If you are having a severe or persistent constipation problems call to schedule an appointment with one of our medical professionals at 03 5229 5192 (Myers Street Family Medical Practice) or 03 5241 6129 (The Cottage Medical Centre).