11. Dried fruit for constipation relief
Dried fruit is a smart choice if you’re feeling constipated, as it contains more fiber than fresh fruit per serving.
- An easy snack is raisins, with 7 g of fiber per cup (compared to 1 g in 1 cup of grapes).
- Aside from prunes, dried fruits such as figs, raisins, and dried apricots are excellent sources of fiber.
- Add dried fruit to cereal, or bake it into bran muffins. Soak it in water to soften it if it’s hard to chew.
Just remember that while dried fruit has more fiber than fresh fruit, it also has more calories.
12. Prunes for constipation relief
Prunes were grandma’s remedy. They could be yours, too. Prunes are high in insoluble fiber as well as the natural laxative sorbitol, which can help you “go.”
Researchers at the University of Iowa tested dried, pitted plums (prunes) against psyllium (a laxative) in 40 adults who were constipated. Those given the plums had measurably higher spontaneous bowel movements than those given the laxative.
Prune juice is also helpful in relieving constipation in babies.