Feeling Blocked? Foods to Help Ease Digestion

If you're dealing with constipation or stomach discomfort, a proper diet might ease your troubles. Professor and dietitian Trista Best points out that dietary fiber is essential for digestive relief. Here are the foods you should consider if constipation is an issue:

Sweet Potatoes

Sweet potatoes are rich in insoluble fibers. These fibers stimulate the digestive tract and help alleviate constipation.

Dried Fruits

Dried fruits, especially prunes, excel at promoting bowel regularity. They're an excellent source of fiber and sorbitol—a sugar alcohol that speeds up bowel movement. Dried fruits like prunes, raisins, and apricots are rich in sorbitol, aiding in constipation relief.

Chia Seeds

Chia seeds support bowel movement as they're fiber-rich and can absorb water. Additionally, chia seeds are an excellent source of soluble fiber. Consuming water increases chia seeds' effectiveness.

Flaxseeds

Flaxseeds are another fantastic source of soluble fiber. They're rich in fiber and omega-3 fatty acids, which can lubricate the intestines and soothe constipation.

Kiwi

Kiwi assists with constipation due to its fiber, water content, and antioxidants. It also contains an enzyme called actinidin, which aids digestion.

Avocado

Avocados are fiber-rich and contain healthy fats that help keep the intestines lubricated. They're also high in magnesium, which attracts water to the intestines, easing constipation.

Whole Grains

Whole grains feature natural nutrients such as magnesium and sorbitol. They also have significant amounts of soluble fiber, which can keep you full and help move materials through the digestive system. Generally, soluble fibers promote healthy bowel movements.

Citrus Fruits

Citrus fruits like oranges, grapefruits, lemons, and limes are rich in Vitamin C and dietary fiber, stimulating bowel movements and improving digestion.

Bananas

Bananas contain fiber and potassium, which help regulate digestion and assist with constipation.

Black Beans

Black beans are rich in dietary fiber and nutrients like magnesium, which can alleviate constipation.

Broccoli

Broccoli contains sulforaphane, which can aid in improving digestion and preventing constipation.

Pears

Pears help re-balance the intestines. They're filled with soluble fiber called pectin and sorbitol, aiding in constipation relief.

Figs

Figs are also fiber-rich and contain pectin, which can promote bowel movement.

Pumpkin

Eating pumpkin can help provide relief by aiding bowel function. Pumpkin includes an amino acid named cucurbitacin, which may ease constipation and enhance digestion.

Leafy Greens

Leafy greens are packed with fiber and magnesium, helping promote bowel movements and improve digestion.