Foods For Constipation Relief? Easy Natural Fix!

foods for constipation

You are most likely reading this page because you’re seeking a natural laxative to relieve your Constipation. Some commercial chemical laxatives can kill friendly bacteria, lessen the absorption of nutrients and get rid of necessary vitamins. It can cause your stomach to have laxative addiction. It can damage your natural bowel movement process and eventually cause constipation.

Fortunately, Constipation can be managed by easy to take, inexpensive, natural constipation relievers. These natural alternatives don’t have any problematic side effects if taken in moderation, using good common sense.

Eliminating Possible Causes of Constipation

Eliminate Iron From Your Diet

If you take a daily multivitamin, check the ingredients on the label. If it contains iron, find a new multivitamin. Not only can it cause constipation, but the not needed extra iron may increase the risk of colorectal (colon and rectum) problems. If you’re a woman of childbearing age, check with your doctor before eliminating a multivitamin with iron.

Take Calcium Carbonate in Moderation

Are you taking calcium carbonate supplements? If you are, good. If you’re taking them all at once, not so good. To be sure they do not cause you to be constipated, take half the amount with lunch and the other half with dinner. Yes, always with meals. It may also help your body better absorb calcium.

Start the Day

The most natural time to move your bowels is within a few hours of arising. Drinking water on an empty stomach stimulates peristalsis—the wave-like action that carries food and waste products through the gastrointestinal tract to the rectum. Drink the juice of half a lemon in a cup of warm water, before breakfast. If this drink is too harsh for you then you can add some honey to it.

If lemon and water are not for you, try any one of the following at room temperature (not chilled).

Some More Natural Laxatives for Constipation Relief:

  • Drink prune juice or eat stewed prunes
  • Eat a portion of papaya
  • Soak 6 to 8 dried figs or dates overnight in a glass of water. In the morning, drink the water, then eat the figs or dates
  • Scrub and eat 2 small beets in the morning. It will definitely make you go to the loo in 12 hours
  • Mix 1 teaspoon of blackstrap molasses in ½ cup of warm water and drink an hour before lunch

Foods that Work As A Mild Laxative for Constipation


Flaxseed is a popular folk treatment for constipation. Sprinkle 1 to 2 tablespoons on your cereal or oatmeal, or mix it in a glass of water and drink it down right after lunch or dinner.


Salba (available at health food stores) can also be sprinkled on food, or mixed in a beverage for healthful, fast, and effective relief. (Learn more about the benefits of Salba in the “Food for Thought” chapter.)

Take An Apple or Any Raw Fruit

Consume at least three portions of raw fruits every day. One of the three, preferably an apple, should be eaten 2 hours after dinner.

Olive Oil is Very Good For Constipation

The findings of recent studies say that monounsaturated fatty acids— the kind found in olive oil—are best for lowering cholesterol levels. Olive oil is also a help when a laxative is needed. Take 1 tablespoon of extra-virgin olive oil in the morning and 1 tablespoon an hour after eating dinner.

Brewer’s Yeast and Wheat Germ

For some people, brewer’s yeast and wheat germ do the trick. Gradually work your way up to a maximum of 1 teaspoon of brewer’s yeast and 1 teaspoon of wheat germ with each meal. Stop increasing the amount when you start to get results.


Hippocrates, the father of medicine, recommended eating garlic every day to relieve constipation. Cook with it or eat it raw in salads whenever possible.

Escarole and Spanish Onion

Two natural laxatives available at your green grocer are escarole. Eat the escarole raw or boil it in water. Drink this water. Roast some Spanish onion and eat it at bedtime. The cellulose in escarole and onions, as well as cabbage and broccoli, gives intestinal momentum.


Raw spinach has lots of vitamins and minerals. It is a mild laxative, too. Be sure to wash the spinach thoroughly, even if it’s organic.

Colon Cleansing For Constipation Relief

Sauerkraut and Grapefruit Juice

For those of you who feel you need a good colon cleansing and are not planning to go out for a while, drink 8 ounces of raw sauerkraut juice (available with sauerkraut at health food stores). Follow the sauerkraut juice with 8 ounces of unsweetened grapefruit juice, one right after the other. Give it a try.

Stool Softener

Eat Raisins and Prunes for Constipation

Every night, before eating dinner, take 1 tablespoon of raisins or 3 prunes that have been soaking in water for a couple of hours.


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