Food & NutritionYour Health

Top 10 Best Foods that You Can Eat to Avoid Constipation

Constipation is one of the most common heath issues that is often caused by lifestyle and diet. It is characterized by lumpy and hard stumps as well as discomfort and pain during bowel movements. Also, the belly can be slightly swollen, causing a loss of appetite. While bowel habits can vary from person to person, people with constipation often have fewer than 3 bowel movements each week. The risk will increase with age. Fortunately, eating certain foods could help alleviate the symptoms. Let’s check out the top 10 best foods that you can eat to avoid constipation.


Apples are loaded with fiber. On average, a medium-sized apple with skin has around 4.4g of fiber, accounting for more than 15% of recommended daily intake. It includes insoluble and soluble fiber known as pectin. In our gut, pectin can be fermented quickly by bacteria to produce fatty acids that can pull water to the colon. This is important in reducing gut transiting time and softening your stools. In other words, consuming apples can speed up bowel movements, thus improving constipation and increasing good bacteria. You would eat them juiced, whole, or in baked goods or salads. [1]