Sweet Potatoes
Sweet potatoes are also rich in fiber, so they provide constipation relief. One medium-sized sweet potato provides 3.8 grams of fiber which makes up to sixteen percent of the recommended daily intake (RDI). This food is an excellent source of insoluble and soluble fiber. It contains pectin, which ferments with friendly gut bacteria to produce short-chain fatty acids. These triglycerides help retain water into the colon, softening the stool for painless bowel movements. Sweet potato also contains cellulose, which helps retain moisture in the stool, adding bulk.
Oat bran
Oat bran is the shelling of oat grains and contains more fiber than grains. Oat bran supplies up to 20% RDI, and oat bran provides just 11% RDI. Studies have shown that oat bran stimulates frequent bowel movements for constipation relief. It can be added to parfaits and baked foods.
Rhubarb
The active ingredient in rhubarb plan is known as sennoside. Sennoside is a common ingredient in laxatives used to treat constipation. [6] It helps to retain moisture in the digestive organs, such as the intestine. It softens stool and induces bowel movements. The stalks of the rhubarb plant are safe to eat and can be grounded and added to foods.