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Nutritious Diet Tips to Avoid Constipation

Constipation is an unpleasant experience and its causes can be many. Adhering to a nutritious diet can prevent constipation.
Aakash Jain Feb 5, 2020

Fibrous Fruits

Including fibers in the diet provides huge relief from constipation. Fibers soften the stool and make it bulky, thus easing the process of passing stools. Fruits like pear, strawberry, apple, kiwi, figs and peach are the best sources of fibers. The fructose and water content in these fruits also aids in digestion and preventing constipation.
Prune juice is widely considered as the best remedy to seek relief from constipation. Prunes contain sorbitol - a laxative - which smoothens the movement of bowels by loosening the stools. Also, intake of this juice is known to increase the frequency of bowel movements. Other fresh fruit juices like lemon juice, pineapple juice also relieve constipation.


Broccoli, carrot and zucchini are some of the rich sources of fibers. Adding these vegetables in your diet can reduce the discomfort caused due to constipation. These vegetables facilitate smooth movement of stools off the colon and enable regular bowel movement. They are also high in water content, which is a must for a healthy digestive system.


The nutritional dietary supplement, Chyawanprash is beneficial for relieving constipation. Amla, its  base ingredient is a great source of fiber which improves absorption of nutrients and eases the process of digestion. Consuming 1-2 spoons of this herbal superfood is known to smoothen the bowel movements by cleaning the gastrointestinal tract.


Drinking plenty of water is an ideal way to avoid constipation as dehydration is one of the most common causes of constipation. Staying hydrated pulls out lesser amount of water from large intestine, which makes passing of stools easy. Herbal teas like Peppermint tea, chamomile tea, and soups like nettle soup are also good for regulating the bowel movement.


Almonds, walnuts, Flax seeds, Chia seeds contain fibers and contribute to reducing constipation. Though recommended to consume in lesser quantities, they are known to stimulate bowel movements due to their fiber-rich nature. Apart from these, lentils, kidney beans, black beans also can be taken when feeling constipated.

Whole Grains

Including whole grains to your diet is a healthy way to avoid constipation. The fiber content in whole grains, help in regulating the bowel movements and maintaining the digestive health. Oats, rye bread, whole wheat bread, quinoa are effective in reducing constipation. Brown Rice, wheat bran, bulgar are other nutritious options that can ease constipation.