1. Beans for constipation relief
Beans have more than 10 grams of fiber per cup serving that’s more than almost any other fiber source. Beans have a great mixture of soluble and insoluble fiber, both of which help the food keep moving through the intestines to relieve constipation.
The best beans for constipation relief include:
- Baked beans
- Black-eyed peas
- Garbanzo beans
- Lima beans
- Pinto beans
- Kidney beans
2. Kiwi for constipation relief
The luscious green flesh of the kiwi may be just what the doctor ordered for constipation relief. One medium kiwi has about 2.5 grams of fiber and lots of vitamins and nutrients that are important for good health, including the intestines. A kiwi is a berry. And like most berries, it has edible seeds. You can even eat the peel, although most people prefer to eat just the flesh.
A 2013 study of adults reported in Advances in Food and Nutrition Research found that eating kiwi promotes regular bowel movements. A previous study by researchers in Taipei also found eating two kiwis a day increased the number of bowel movements in adults with constipation.