If you are in this article, chances are you too are familiar with that annoying feeling of wanting to poop desperately but your stool seems to refuse stubbornly.

Constipation is  no joke as a nuisance but is pretty much common to everyone. In fact, it is one of the most frequent gastrointestinal complaints, affecting 1 out of 5 people in Australia.

Symptoms include infrequent bowel movement of less than three times a week, lumpy or dry stools, and a feeling that you have not completely emptied your bowel.

Causes and risk factors may vary but fortunately, there are certain foods that can help you find relief.

 

Here are 6 foods to keep your bowel movement regular and make your toilet trips victorious.

 

 

1. Apples

This fruit could pass as a remedy for almost all your health problems and this includes constipation. 

Apples are rich in fiber with 4.8 grams on a medium-size with the skin on. It contains soluble fiber in the form of pectin which is rapidly fermented by bacteria in the gut to form short-chain fatty acids.  These fatty acids can pull water into the colon, softening the stool and accelerating stool movement through the intestines.

 

2. Prunes

Prunes or dried plums have quite earned a reputation as a powerful natural fix for constipation. The insoluble fiber, known as cellulose, in this small, dried fruit is notorious for increasing the amount of water in the stool.

Moreover, prunes also contain the natural laxative sorbitol, a sugar alcohol that pulls water into the large intestines to help loosen hard stools so that they can move through the digestive tract more easily.

 

3. Kiwi

One kiwi contains about 2.5 gram of fiber or 9% of the recommended daily intake. According to a study, two kiwis a day can increase frequencies of bowel movement and expedite colonic transit time.

Kiwis are also loaded with actinidin, a digestive enzyme that breaks down protein, improves gastric emptying and induces normal bowel movement with no adverse effects.

 

4. Spinach

While there are a lot of vegetables that can help you fight constipation, spinach is an honorable mention. It is high in fiber and magnesium, both of which are proven to treat and prevent problematic bowel movement by drawing water into the intestines and softening stools. 

Magnesium is also often found in laxatives but consuming it from food may produce less apparent side effects.

 

5. Broccoli

Another green leafy vegetable nailing this list is broccoli.

Broccoli is packed with sulforaphane, a substance known to promote gut health and ease digestion. Sulforaphane inhibits the overgrowth of anaerobic microflora which interferes with healthy digestion and protects the gastrointestinal tract from oxidative stress. This mechanism can help improve defecation with no side effects according to research.

 

6. Green Tea

Green tea is one of the most well-known antidotes for constipation. Credits to its caffeine content which can stimulate the muscles in your digestive system to contract and cause a bowel movement. It can also eliminate toxins and waste from the body.

Additionally, hot beverages can also cause the blood vessels in the digestive system to dilate and improve bowel movement. 

It is not all good news, however. In some cases, green tea, in high doses, can also cause the reverse and lead to further bowel problems.

 

We all get frustrated over unsuccessful toilet sessions at times so it’s always a good idea to have your kitchen equipped with the right foods to help you find relief. In addition to a good diet (preferably high in fiber), proper hydration and regular exercise are also essential factors to prevent constipation in the long run.