Beans and Flaxseeds
Beans is one of the top foods for constipation relief. A cup of beans provides more than 10 grams of fiber, which is more than almost any other dietary source. It is rich in soluble and insoluble fiber, both of which aids in the digestion and the intestines passage of wastes to relieve constipation. Beans is a high-fiber food, and slowly adding it into your diet may relieve and prevent constipation. However, if taken in too much quantity, may cause or worsen constipation.
A spoonful of flax seeds provides up to eleven percent of the recommended daily intake (RDI) of dietary fiber. It promotes the growth of beneficial bacteria that supports gut health. It also aids the production of short-chain fatty acids that draw water into the colon to soften stool.
You can include flax seeds into your everyday diet by adding them to your drinks or pastries.