Apple,pears & berries

Adding fruits like apples, pears, and berries to your diet can help get things moving smoothly by providing fiber and promoting regular bowel movements.

Broccoli & spinach

Don't forget your veggies! Broccoli, spinach, and Brussels sprouts are not only good for your overall health but also high in fiber, which can relieve constipation symptoms.

Legumes such as lentils, chickpeas, and black beans are not only delicious but also a great source of fiber. They can keep your digestion on track and prevent constipation.


Whole grains

Make whole grains your go-to choice! Oats, brown rice, and whole wheat bread are packed with dietary fiber, making them excellent options to soften the stool and ease constipation.


Snack on nuts and seeds! Almonds, flaxseeds, and chia seeds not only provide fiber but also healthy fats, which can help with constipation relief.


Take care of your gut with yogurt and fermented foods. They contain probiotics that can regulate bowel movements and improve your overall gut health.


When nature calls, reach for prunes or prune juice. They have natural laxative properties thanks to sorbitol, a sugar alcohol known for its constipation-fighting effects.


Stay hydrated! Drinking enough water throughout the day can prevent dehydration, a common cause of constipation. So keep that water bottle handy!

Herbal tea & Peppermint

 Enjoy a cup of herbal tea. Peppermint, chamomile, or ginger tea can have soothing effects and help stimulate bowel movements.

Olive oil

 Embrace healthy oils like olive oil. They can lubricate your intestines, making it easier for stool to pass through and relieve constipation.

Remember, it's always a good idea to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have chronic constipation or any underlying health conditions.