Nutrition
Eat This, Not That: Foods That Help With Constipation
Struggling with sluggish digestion? Here are natural, everyday foods that help get your bowel movements back on track.

Apple
Rich in soluble + insoluble fibre to soften stool and add bulk
Pectin forms a gel that helps stool glide through the gut
Best eaten with skin for maximum bowel-movement support
Pear
High fibre content, especially in the skin
Contains sorbitol, which draws water into the large intestine
Helps soften hard stool and support easy passage
Berries
Fibre-dense and high in water content
Speeds gut transit, preventing stool build-up
Supports stool softening for strain-free movement
Beans and Legumes
Excellent source of plant-based fibre
Adds stool bulk and promotes regularity
Feeds gut bacteria to support colon health
Whole Grains and Oats
Insoluble fibre pushes stool forward in the intestines
Helps form well-shaped stools
Helps create consistent morning bowel habits
Avocado
High fibre + healthy fats combo
Fats lubricate the intestines for smoother movement
Hydration content helps soften stool
Leafy Greens and Veggies (Broccoli, Carrots, Peas, Spinach)
Packed with insoluble fiber to increase stool mass
Supports faster intestinal transit
Helps prevent stool hardening
Prunes and Dried Fruits
Fibre-rich + natural laxative compounds
Sorbitol brings water into the gut
Helps relieve irregular and hard stools
Seeds and Nuts (Chia, Flax, Almonds)
Chia and flax form a gel when mixed with water, easing stool flow
Natural oils help lubricate the digestive tract
Boosts stool bulk and softens
Thinking of making major diet changes, or dealing with chronic constipation? It’s always wise to consult a qualified dietician. Want to get started with a personalised plan? Feel free to book a consultation with our expert dietician today.
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