Internal Healing

Natural Foods To Help Relieve Constipation

A female eating natural food

Being constipated can be uncomfortable. Constipation occurs when you lack bowel movements. Although the average length of time varies from person to person, going longer than 3 days without a bowel movement is too long. It can cause your stool to get harder, making it more difficult to pass. Almost everyone goes through it at some point in their life. It can be a short-term or long-term issue with various causes and symptoms. The main symptoms include few bowel movements, straining, hard stools and bloating. We've put together a list of natural foods to help you relieve constipation.  



Seeds are great for relieving constipation and easing the passing of stools. They have a mild laxative effect, which can reduce the flow of materials through your intestines. We'll go into more detail below on which specific seeds are most beneficial for constipation relief. 

Chia Seed

Chia seeds have benefits for your digestive system and overall health. They originate from the plant Salvia hispanica and is an excellent source of fibre, calcium, magnesium and potassium. Chia seeds will help prevent absorption of harmful aspects and improve intestinal function due to the soluble fibre it contains. It swells up and turns into a gel-like consistency when exposed to water. The water-filled soluble then helps loosen things up. They improve the health of your intestine, gut bacteria and alter absorption. They also happen to be easy to consume. You can throw them in your smoothie, soups, sandwiches, salads and pretty much most dishes.



Flaxseed is a millennia-old botanical remedy that has real and natural advantages. The magical seed contains both soluble and insoluble fibre. Insoluble fibre can help accelerate the movement of your foods whilst soluble fibre dissolves in water and swells up to make a gel-like substance that will soften your stool. Together, these two types of fibres work as a team. This fibre duo gets fermented by the bacteria in the large bowel, bulks up stools and results in more regular bowel movements. We recommend starting with about 1 teaspoon and working your way up to 2 tablespoons per day. Make sure to drink it with lots of water! Flaxseed has a pleasant nutty taste- you can sprinkle it on your breakfast cereal, add it to your soups and salads, or chuck it in your smoothies.



Fruit is another natural food to help relieve constipation. The moisture in most fruits will help you alleviate your constipation symptoms. However, you should know what types of fruits are most effective! Stone fruits are rich in fibre and help improve digestion, cholesterol and weight management. The 3 most common types of fruit suitable for relieving constipation include plums, prunes, and pears. They are delicious, easy to eat, and can be consumed fresh and in natural juices daily! 


Plums have good antioxidant and detoxifying properties that will help you keep your bowels healthy. They contain isatin and sorbitol, which help relieve constipation and improve digestion. Just remember that more isn't always better. Adding more fibre doesn't always help stimulate a bowel movement. Extra fibre can make you feel worse if you are dehydrated. Stick with 1 or 2 servings per day and slowly increase if you do not achieve the desired effect. 



Prunes, also known as dried plums. They have a natural laxative effect on the body and are packed with insoluble and soluble fibre. Prunes also contain sorbitol, a type of sugar alcohol that your body doesn't digest very well. This draws water to your intestines, which helps with bowel movement. They are naturally laced with neo chlorogenic and chlorogenic acids—the same chemicals found in coffee. We're not suggesting you switch your diet to strictly prunes. Incorporate them into your regular diet. Start with having 2 cups of prune juice per day and see how that affects your body. If you choose to eat them, stick with 5-10 prunes per day.



Pears are another item that you can consume to aid digestion and constipation. They contain several compounds that improve digestion including soluble, insoluble fibre, sorbitol and fructose. These fruits also contain high levels of water, which can help to ease digestion and prevent constipation. Eat them raw and keep the skin intact. They are a delicious snack or dessert and you can eat one to two every day! 



Vegetables are an amazing source of fibre that promotes good digestion and reduces the chances of constipation. They soften stools, which makes it easier to pass through the guy. But what vegetables are suitable for relieving constipation? Green vegetables such as spinach, broccoli and Brussel sprouts are rich in both fibre and water. They are very versatile and can be eaten raw or cooked!


Spinach is regarded as one of the healthiest leafy greens. It is high in both fibre and magnesium, which helps to keep stool moving through the gut. Spinach contains a type of insoluble fibre that is hard to break down that can help regulate bowel movements. Try tossing raw spinach in your salad or as part of an omelette. Eating 1 – 2 cups of spinach can help relieve ongoing constipation.



Broccoli is another amazing vegetable when it comes to constipation relief. Not only is it low in calories and a great source of nutrients, but it is also high in both soluble and insoluble fibre. Broccoli also contains sulforaphane, a substance that may protect the gut and ease digestion. You can even eat it raw or try to steam it with some olive oil. Try eating 1 cup of broccoli once or twice per day to see what effect it has on your body. Remember that being well hydrated is the most important aspect of a gut-friendly diet!


Brussel Sprouts

russel sprouts are another top as it is high in both fibre, magnesium and antioxidants. They can resolve and prevent constipation. A cup of Brussel sprouts provides 13% of the average daily recommended fibre intake! So, try eating 1 – 2 servicing to see how you feel after. Brussel sprouts take about 40 – 50 minutes to digest.  


Fermented Products

Fermented food and drinks are made by going under controlled microbial growth and fermentation. Fermentation is an anaerobic process, in which microorganisms like yeast and bacteria break down food components. Fermented foods can prevent food from sitting in your gut for too long. Kimchi, sauerkraut and kefir are all delicious and packed with beneficial bacteria that can help keep your stool moving along.  


Kimchi is a traditional Korean side dish made from fermented cabbage. The process of fermentation enhances the nutritional value of the cabbage and can improve the levels of good bacteria in the gut when ingested. This improves the overall intestinal health and can support constipation relief. Kimchi can be eaten by itself or added to other dishes such as stews, noodles or salads. We suggest consuming no more than 100 grams per day.



Sauerkraut is another type of fermented cabbage used widely across the world. It has a distinctive sour flavour, which is the result of lactic acid formation. The probiotic bacteria contained in sauerkraut helps improve digestion and reduce constipation. Raw sauerkraut can be enjoyed by the forkful or try cooking it with a stew! We suggest starting with no more than 10 grams and seeing how your digestion reacts to it.



Kefir (pronounced kee-feer) is a drink made from fermented milk. It can be made from the cow, goat, or sheep varietal. Kefir is often compared to Greek yoghurt and in some ways, the two products are similar. Like Greek yoghurt, kefir has a slightly sour taste and is created through fermentation. The product contains around 30 unique probiotic species that are known to improve gut health and aid the body's digestive processes. Similar to yoghurt, it's easy to incorporate into your diet. You can eat it with your breakfast cereal, drink it alone, use it in a salad dressing, or even cook with it. Kefir can be a healthy and delicious addition to a well-rounded diet. For best results, stick to around 1–3 cups per day. 


Whole Grain Food

Whole-grain foods are some more goodies to add to your grocery list if you're suffering from constipation; they are jam-packed with soluble fibre. Soluble fibre will soften your stool making it much easier to pass and can prevent constipation. Steer away from white flour and white rice and enjoy whole grains instead. Whole grains include oats, brown rice, whole wheat, quinoa, barley and rye. Refined carbohydrates such as pizza, bread and cakes contribute a lot of carbohydrates but minimal dietary fibre. So beware, that high amounts of refined carbohydrates can clog the digestive system leading to constipation and gut issues.


Oats are the breakfast of champions! They contain a soluble fibre called beta-glucan, which helps with digestion and cholesterol. You can cook them in the morning with some cinnamon, milk and frozen berries. Not only is it good for digestion and delicious- oats are very filling and substantial, so they will keep you full for a while. Try swapping out your breakfast for baked oats; you will love them, and so will your gut.


Brown Rice

A daily serving of brown rice can significantly increase your daily fibre intake and provide relief from constipation. Brown rice is a whole grain meaning that it contains the germ, endosperm and bran of the kernel. Consuming brown rice daily will increase your fibre intake to move stools faster through the colon, thereby providing a more frequent and pleasant bathroom experience. 



 Barley is another whole grain food rich in fibre that is necessary for proper digestion. It's rich in vitamins, minerals and other beneficial plant compounds. The high fibre content helps food move through your gut and promotes a good balance of gut bacteria, which play essential roles in your body's digestion. It can be added to soups, stews, salads or served as a side once it's been cooked.


Overnight Cleanse

Colon cleansing pills are designed to stimulate bowel movements and can help you pass stool. Our Overnight Cleanse pill was formulated by a nutritionist, medical practitioner and colon hydrotherapist. It's 100% natural, gluten-free, vegan, kosher and made in Australia. The combination of magnesium, oxygen and aloe vera is formulated to break down the compacted stool and replenish your colon. All you need to do is take it before bed and it will break down your stool while you sleep.