Constipation is a common problem that many individuals complain of on a daily basis. While irregular & infrequent bowel movements is not a pleasant thing, it can be generally treated by eating the right foods & avoiding the ones that cause constipation. 

Here is a list of foods to be eaten to relieve constipation & foods to be avoided:

  1. Eating fibres is very important to relieve constipation. Raw vegetables, salads and fruits are a good source of fibres. Take a bowl full of veggies and a bowl full of fruits everyday to get rid of constipation.
  2. Instead of taking maida, rice, white bread switch to multigrain food items. Eat multigrain cereals, oats, brown rice, etc.
  3. Beans are good for relieving constipation. Eat beans in the form of salad or soup.
  4. Don’t start taking too many fibres suddenly otherwise it would make you feel bloated. So add fibre slowly.
  5. Drink lots of water and other liquids but not carbonated ones. Staying hydrated is important to pass stools.
  6. Don’t eat bananas often. Eat papaya daily once especially before bedtime at night.
  7. Red meat which is high in iron can contribute to constipation.
  8. Calcium-containing food items such as cheese can cause constipation.
  9. Legumes are also a good source of fibres so they relieve constipation.
  10. Frozen, processed food items and food items with preservatives should be avoided if you have constipation.
  11. Chips, fast food and ice creams should also be avoided.
  12. Coffee is good for relieving constipation.
  13. Kiwis and oranges being rich in fibres help relieve constipation.
  14. Drink green tea and coconut water to get relief from constipation.
  15. Curd being probiotic is good for the digestive tract. It improves gut health and soften stools & hence is great to relieve constipation.