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Overcome constipation! 25 foods for healthy bowel movements

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Foods for healthy bowel movements are found in everyday life. It’s just that many do not know that the foods that have been consumed regularly can overcome constipation.

Bowel movement is a daily routine activity that it cannot avoid. However, this seems to be just a ‘dream’ for some people because the bowel movements they get are so rare, and even then, they must be helped with laxatives.

Many foods for healthy bowel movements have been proven to overcome constipation and make bowel movements a daily routine.

These foods can help relieve constipation by softening stools, increasing stool frequency, reducing intestinal transit time, and increasing stool mass.

foods for healthy bowel movements

Best foods for healthy bowel movements



Fruits from the berry family that we often encounter, such as strawberries, blackberries, blueberries, and raspberries, are delicious and rich in fiber, playing a significant role in smooth bowel movements. For berries to become food for healthy bowel movements, try to enjoy them every day as a snack or complement salads to be a practical way to use defecation as a daily routine activity.


In addition to containing sufficient fiber, apples also contain pectin compounds shown to speed up the transit time required to eliminate feces through the anus, reduce symptoms of constipation and improve digestive health by doubling the number of good bacteria in the intestines.


Kiwi fruit is high in fiber, whereas one medium-sized kiwi fruit contains 2.3 grams of fiber. A study has also proven the properties of this uniquely flavored fruit which is known to stimulate bowel movements, thereby helping to induce bowel movements. Therefore Kiwi has become one of the foods for healthy bowel movements.



The following food for healthy bowel movements is pears. Many reasons make pears worthy of being chosen as one of the bowel-smoothing foods. First, pears are rich in fiber to meet 24% of daily fiber needs. Second, the fructose content can act as a natural laxative.

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Finally, pears are equipped with the compound sorbitol, which acts as an osmotic agent by increasing the amount of water in the feces to form an ideal stool texture. So still doubting its ability as one of the foods that facilitate bowel movements?


Half a cup (75 grams) of dried figs contains 7.5 grams of fiber which can meet up to 30% of the recommended daily fiber requirement. Various studies have proven its efficacy on the digestive system and overall body health.



One large orange offers 4 grams of fiber with a relatively small number of calories, only 86 kcal. Therefore, besides being suitable as food for facilitating bowel movements, it must also be citrus fruit for those who intend to lose weight.


Prunes are one of the best foods for healthy bowel movements. Why not? Besides being provided with fiber, sorbitol, and isatin, which can overcome constipation, this fruit is rich in various antioxidant compounds that strengthen the body’s immune system and prevent multiple deadly diseases such as cancer.


Chickpeas are very familiar to dieters because they are high in fiber and are included in the food group with a low glycemic index. Reportedly, the folate content in chickpeas has been shown to help reduce stress and depression.


This vegetable, which is identical to one of the muscular cartoon characters, is not only rich in iron but also contains quite capable fiber. Combining various minerals and fiber in spinach can stimulate colon contractions and soften stool to be easier to expel.


Rhubarb is a type of vegetable from the taro tree. Although the leaves are poisonous and unfit for consumption, the stems can be used as delicious and healthy food. The fiber content is also relatively abundant and is laxative, so it is worth trying to launch a bowel movement.


Keto Diet Menu for a Week
As a first step to getting started, you can prepare a keto diet menu for a week to try various ingredients. Whether it’s breakfast, lunch, or dinner, the keto diet should be low in carbohydrates, moderate in protein, and high in fat.

Broccoli is a vegetable rich in fiber and suitable for the digestive system. The content of vitamin C is also very high, guaranteeing skin health and increasing immunity. Cook broccoli by steaming for 5 minutes to maximize all the nutrients.

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Sweet Potato

For those who have difficulty defecating, sweet potatoes are healthy bowel foods that offer benefits thanks to their high fiber content, even higher than potatoes—coupled with a variety of vitamins and minerals in them that will be more attractive.

Chia Seed

Talking about foods that facilitate bowel movements, chia seeds seem to be one of the most recommended sources. Imagine, almost 40% of the total weight of this scientifically named plant Salvia hispanica consists of fiber.

The omega-3 fatty acids can lower blood pressure and cholesterol levels closely related to heart health.


Like chia seeds, flaxseed is also equipped with effective fiber content. In one spoonful of flaxseed (10 grams), there are 3 grams of fiber, both soluble and insoluble fiber. Besides treating constipation, food derived from flax flower seeds is also proven to overcome diarrhea with an up to 84% success rate.


The high fiber content in oatmeal offers a solution to several digestive problems. Still, medical practitioners and nutritionists are also aggressively recommending that people with diabetes and heart disease consume oatmeal regularly.

The soluble fiber in oatmeal can control blood glucose and cholesterol levels to keep them within normal limits.


Who would have thought it turns out that snacks often enjoyed while watching this film are healthy foods. Popcorn is rich in fiber, nutritious and low in calories. Three cups contained 3 grams of fiber and had only 93 calories. But all that can only be obtained if the popcorn is processed without additional ingredients, such as oil, butter, salt, and sugar.

Red beans

The best food for a healthy bowel movement is red beans. The fiber contained in Red Beans is known to stimulate the activity of the large intestine and encourage the expulsion of feces. In addition, its ability to slow down the absorption of carbohydrates is also instrumental in helping prevent spikes in blood sugar after eating.


The savory and delicious taste makes cashew nuts much loved. As one of the best foods for healthy bowel movements, cashew nuts are equipped with qualified fiber content. Every 100 grams contains 3.3 grams of fiber. So make sure to enjoy the delicacy every day.

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Want a healthy snack that is also the best food for a healthy bowel movement? Almonds are the answer. Although the price is relatively high, almonds are rich in nutrients and fiber. The calorie content is also relatively low, only 98 calories for about 13-14 almonds consumed.


Foods often found in various Indian and Middle Eastern dishes are rich in fiber. It is suitable for vegetarians who intend to lose weight and have problems with the smoothness of their bowel movements.

Drinks for healthy bowel movements


Drink water
Drink water

When the body is dehydrated, the stool will harden and be difficult to expel. Therefore, drink about eight glasses of water per day to ensure the body is always hydrated and maintains a smooth bowel movement.


Enjoying a cup of coffee before starting activities in the morning is one way that can be applied so that defecation is smooth. The bitter black can stimulate muscle contractions in the large intestine, helping the feces be pushed into the rectum and expelled through the anus.


Besides being able to fight various harmful microorganisms in the intestines and other digestive systems, the probiotic content in yogurt is also very effective in helping to smooth bowel movements. Consume one serving of yogurt every day to reap its various benefits.

Aloe Vera Juice

So far, the benefits of aloe vera are synonymous with the world of beauty, such as smoothing the skin and maintaining healthy hair. But processing it into juice has other essential properties. This magical ingredient of aloe vera juice has been proven to overcome complaints of constipation and diarrhea. Try it and prove it.


Kefir is a drink made from fermented cow’s or goat’s milk. Because it is fermented, kefir contains a lot of good bacteria that play a significant role in supporting a healthy digestive system and the absorption of various nutrients from food. People with lactose intolerance are said to be able to consume kefir without any problems.

In addition to consuming food for healthy bowel movements and ensuring the body is always hydrated, adopt an active lifestyle by regularly exercising at least three times a week. If these good habits are applied consistently, defecation can be done periodically every day.

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