Constipation means passing stool less than 3 times a week, straining during bowel movements or passing hard lumpy stools. It gives a feeling of fullness even after your bowel movements. Constipation can be due to insufficient water, sedentary lifestyle, medication or stress. So, there are foods that soften stool and help relieve constipation by increasing your frequency and adding bulk to it.
Here is the list of some foods that soften stool quickly
Apple is rich in fiber. One apple contains approx 4gm of fiber which is usually recommended. You can have apples in various forms – you can eat them whole, make apple juice, bake them or add it to your salad.
Figs are known to promote healthy bowel routine. They are very rich in fiber. According to a study, people with constipation found that taking 300gm of fig paste per day for 16 weeks helped speed up stool passing further improving its consistency and alleviating the discomfort.
This is a great home remedy for constipation. Yogurt contains live active bacteria that are healthy for the gut. Add probiotics to the foods to eat to soften your stool. The lactose present in the yogurt is easily digestible. Plain yogurt does not contain any additives thus improving the overall gastrointestinal conditions such as bloating, gas or gastric ulcers.
Green vegetables such as spinach, broccoli and sprouts are great stool softener foods that you can add to your everyday meal. They are rich in fiber, add bulk to your stool and thus make it easy for you to pass stool.
Prunes or dried plums are effective in constipation. It helps in increasing more water to the stool and make it bulky.
Flax seeds are laxative in nature. They contain both soluble and insoluble fiber that aids digestive problems. You can add flax seeds to various food items such as cereals, yogurt, whole-grain bread or cakes. Pregnant women must not consume it as it stimulates menstruation.
Chia seeds are very dense fiber content stool softener food. They contain 85% insoluble fiber and 15% soluble fiber. When it is mixed in water, it forms gel and helps in passing stool thus preventing constipation.
Cranberry juice hydrates your body by providing water as well as enough fiber to your body. It acts as one of the great stool softener foods and aids constipation.
Usually, people add this to their breakfast routine. These people hardly face constipation problems. You can have bran biscuits or breads to try different healthy snack items. They are very effective in making bowel functions better.
Beans and lentils:
It is one of the cheapest stool softener foods and easily available in the Indian kitchens. Overnight soaked beans, sprouts, peas, pulses, etc. contain both soluble and insoluble fiber. They alleviate the pain due to constipation and ease the passage of stool.
Difference between soluble and insoluble fiber
|Soluble Fiber||Insoluble Fiber|
|Soluble fiber are soluble in water||Insoluble fiber are not soluble in water|
|Food that includes more soluble fiber are oats, chia, barley, spinach, flax seeds, fruits, etc.||Food that contains insoluble fiber are cereals, whole grains, legumes, vegetables such as broccoli, brown rice, etc.|
|Helps in lowering cholesterol, losing weight and preventing IBS (Irritable bowel syndrome)||Helps in easing bowel movements, preventing constipation and reduces the risk of occurrence of piles|
|It is soft and easy to chew||It is comparatively hard and tough to chew|
|Absorbs most of the nutrients from the food we eat||Doesn’t dissolve but increases the movement of waste from the intestinal tract|
Note: If you are increasing your fiber diet, do it slowly so that your bowel gets acquainted to the sudden dietary change. This will help reduce the risk of bloating and constipation too. Consulting a doctor is always good if you are on medicines or taking any supplements.
Add stool softener food to your constipation diet plan to stimulate bowel movements. Sometimes, high fiber food can worsen the condition so talk to your doctor first. Above all, make some lifestyle changes to your routine such as regular workout, active lifestyle and drink enough water to prevent constipation in the first place.
Also read: Banana in Constipation
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