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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 9th, 2023

According to the survey conducted by the National Institute of Diabetes and Digestive and Kidney Diseases, difficulty in passing stools or constipation is a common gastrointestinal problem affecting approximately 42 million people in the United States alone. A large chunk of it is busy executives, especially women, who develop acute, and then, chronic constipation due to their unhealthy dietary and sedentary habits. Frequent traveling and the resulting changes in their daily schedule are also the common causes of constipation in them.

But using laxatives is not an option, at least not a healthy option. Laxatives do not offer a permanent solution to your problem and can cause side effects. Over a period of time, your body adapts to the continued presence of the laxative drug and stops responding to it as expected thus reducing its effectiveness.

Hence, it is advisable to try the foods that relieve constipation mentioned beneath to ease the discomfort without any side effects or dependency.

Change your diet and include the foods that relieve constipation to ease your discomfort and prevent complications. CLICK TO TWEET

Executive Summary:

Foods that relieve constipation

1. High Fiber Foods

A study conducted by The Nature to evaluate the effect of a high-fiber diet on the colon health has proved that it can increase the stool output, and prevent constipation. A high-fiber diet supports the movements of the undigested foods through the gut. It also eases constipation by holding more water within its cellular structure.

Some of the foods that relieve constipation with their high-fiber content include fruits like citrus fruits, papayas, banana, and berries and fresh vegetables like broccoli, peas, and beans. Whole grains also offer a rich source of fibers. Make sure you include these foods in your regular diet for a long-lasting relief from constipation. Replace white bread with brown bread to give your gut the benefits of whole grains and ease the digestive movements.

If your job demands frequent traveling, you can always rely on bananas to ensure your body gets its supply of fibers to beat constipation.


2. Oatmeal

A research published in the British Journal of Nutrition has proved the natural laxative properties of oatmeal. Oats are full of soluble fibers that quickly dissolve in water, and soften the stools. It also contains insoluble fibers, which increase the stool bulk thus easing the passage.

Oatmeal is considered one of the best foods that relieve constipation for another reason. It can also reduce the risk of colorectal cancer and inflammatory bowel diseases, which are the common complications associated with chronic constipation.

But, what makes oatmeal a practical option for you is you can prepare it in just a few minutes. So, how much ever busy you may be, taking out a few minutes to prepare healthy oatmeal won’t be a difficult task for you!

3. Eat yogurt

If you like yogurt, you are at an advantage because it has been proven to ease constipation. It is one of the best foods that relieve constipation. A study published in the American Journal of Clinical Nutrition has proved that eating probiotic foods like yogurt can offer encouraging results for patients with functional constipation.

Probiotics can improve the whole gut transit time and the stool frequency. Yogurt can also soften the stool consistency and prevent the discomfort caused due to constipation. So, the next time you reach out for a dessert after dinner, take a healthy turn and eat a bowl of yogurt instead.

4. Prunes

What are the things you never forget to take while leaving the home? I am sure they must include your wallet and cellphone. But, if you are suffering from constipation, I will advise you to add prunes to this list.

A research published in the Alimentary Pharmacology and Therapeutics has indicated the laxative effect of prunes. Prunes or dried plums promote healthy movements of the digestive tract and ease constipation. Prunes can also improve the stool consistency and prevent the pain and discomfort that you experience due to constipation. And it doesn’t even need any preparation or cooking. The all you need to do is put your hand in a jar and take out a handful of prunes to munch on as and when you feel like.

5. Extra tip: Drink Plenty Of Water

Drinking water is perhaps the easiest natural way to overcome constipation. The main benefits of drinking water come from its ability to boost the digestion. Drinking water, especially warm water, the first thing in the morning, is also a perfect remedy to flush out all the toxins from your digestive system and keep your body hydrated. You may squeeze half a lemon to the warm water for an added flavor.

It will enhance the digestive functions of your body and ease the symptoms of digestive troubles like constipation, bloating, and nausea.

It won’t be difficult at all to carry a bottle of water with you while traveling or leaving for office. Keep sipping water throughout the day to avoid constipation.

Want to get simple tips that even the busiest executive can incorporate into their day to ensure that they stay hydrated at work?



Chronic constipation can increase your risk of several diseases including hemorrhoids, ulcerative colitis, and colorectal cancer. Start eating the foods that relieve constipation before your digestive problem invites more complications. It will also protect you against the side effects and dependency associated with the long-term use of laxatives.

If you have suggestions about any other foods that relieve constipation, leave a comment to share them with us.


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