The 15 Best Foods to Relieve Constipation

Constipation Mia Garnsey

Apples

Apples are also rich in fiber. One medium-sized apple supplies 4.4 grams of fiber, which is up to seventeen percent of the recommended daily intake (RDI). This fruit contains soluble and insoluble fiber, the former in the form of the dietary fiber called pectin. During digestion, pectin works with friendly bacteria in the gut to produce short-chain triglycerides. These fatty acids help retain water into the colon, softening the stool for painless bowel movements. A recent study was conducted on eighty people who were constipated, and it showed that pectin speeds up the movement of stool through the intestines. This effect helps improve symptoms of constipation and increases the number of friendly gut bacteria.

Apples are an excellent choice to increase fiber in your diet and alleviate constipation. [3] Fresh apples supply the most nutrition, but they can also be enjoyed in juice form or salads.

Mia Garnsey March 10, 2021

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