🔍 What Causes Constipation?

Constipation is defined by:

• Fewer than three bowel movements per week
• Hard, dry stools
• Straining during bowel movements

Common causes include:

• Low-fiber diet: Not enough bulk to move waste.
• Dehydration: Stool becomes hard and difficult to pass.
• Sedentary lifestyle: Lack of movement slows intestinal motility.
• Ignoring the urge to go: Disrupts natural reflexes.
• Medications: Iron, painkillers, antidepressants, and antacids.

🩺 Chronic constipation may signal underlying conditions like IBS or hypothyroidism.

✅ 5 Foods That Support Healthy Bowel Function

These whole foods promote long-term digestive health, not just overnight fixes.

1. Prunes (Dried Plums) – Nature’s Gold Standard

• Fiber: Soluble and insoluble fiber (7g per ½ cup).
• Sorbitol: A sugar alcohol that draws water into the intestines.
• Phenolic Compounds: Stimulate gut motility.

📌 Try: 3–5 prunes daily with plenty of water. Studies show they improve stool frequency and consistency better than fiber supplements alone.

2. Kiwi Fruit – Small but Mighty

• Fiber: Two medium kiwis = ~4.5g fiber.
• Enzyme: Contains actinidin, which supports digestion.
• Hydration: Rich in water and antioxidants.

🥄 Pro Tip: Eat with the skin (after scrubbing) — it triples the fiber! Clinical trials show two kiwis daily can improve bowel movements in people with chronic constipation.

3. Chia Seeds – The Hydration Boosters

• Soluble Fiber: 10g per ounce.
• Mechanism: Absorb up to 10x their weight in water, forming a gel that softens stool.

💧 How to use: Soak 1 tbsp chia seeds in 1 cup water or plant milk for 15+ minutes before consuming. 🚫 Never eat dry chia seeds — they can clump and cause blockages.

4. Leafy Greens (Spinach, Kale, Swiss Chard)

• Nutrients: Packed with fiber, magnesium, and water.
• Magnesium: Helps relax intestinal muscles and draw fluid into the colon.

🥗 Add raw or lightly cooked greens to smoothies, soups, or salads.

5. Apples & Pears – With Skin On

• Fiber: One medium apple (with skin) = ~4.4g fiber.
• Pectin: A soluble fiber that ferments in the colon and speeds transit time.
• Water: High water content (~85%) adds hydration.

❗ Note: For some with IBS, apples/pears may worsen bloating due to fructose/FODMAPs. Eat whole — juicing removes most fiber.

✅ Lifestyle Habits That Help Even More

Food works best when combined with smart habits:

• Drink 6–8 glasses of water daily: Prevents hard stools.
• Move your body every day: Walking stimulates peristalsis (intestinal contractions).
• Respond to bathroom urges: Train your bowels to go when needed.
• Try the “toilet posture”: Lean forward with feet on a stool. This aligns the rectum for easier elimination (e.g., Squatty Potty®).

🚨 When to See a Doctor

Do not self-treat serious symptoms with food alone. See a healthcare provider if you have:

• Constipation lasting more than 2 weeks
• Blood in stool
• Severe abdominal pain or bloating
• Unexplained weight loss
• History of bowel obstruction or diverticulitis

Final Thoughts

Real digestion is quiet and consistent. Achieve better gut rhythm by incorporating these foods and smart habits—starting with one small change and one full glass of water.