When an individual fails to have not more than three bowel movements in a week, they are said to be constipated. It can be caused by dehydration, lack of dietary fiber, physical inactivity, or even due to a side effect of certain medications.

While taking medicines help, in the long run, they can be harmful. As a result, one must instead consume foods that are rich in fiber, as they help in easy passage of stools, thus relieving constipation.

Fiber is an integral compound to relieve constipation. It is because it absorbs water, binds with fatty acids, and forms a gel-like substance. This enables the stools to get excreted with ease. A general rule of thumb states that all vegetables have fiber, and hence should be consumed in moderate quantities every day to keep your bowel movements healthy. 

Here are some foods that you can try to prevent constipation:

Raspberries

Berries, in general, are a good source of fiber, but raspberries specifically are great. One cup of these delicious berries has 8 grams of fiber. You can whip up a delicious mix of raspberries and yogurt and eat a bowlful of this.

Beans

One cup of beans has more than 10 grams of fiber, which is more than almost any other food. Not just that, beans have both soluble and insoluble fiber that helps the food move along through the intestines, resulting in proper bowel movements. Some of the beans that you can try are kidney beans, baked beans, and lima beans.

Sweet potato

Both potato and sweet potato are good fiber foods; although sweet potato has a little more fiber than regular potato. Like most of the vegetables and fruits, the skin has high amounts of fiber, so make sure you keep the skin when consuming them. A medium-sized baked sweet potato has about 3.8 grams of fiber. This can help you significantly. 

Rye bread

While whole wheat bread can be a good source of fiber, research suggests that rye bread has more fiber. Each slice of rye bread has about 12.3 grams of fiber. Additionally, the arabinoxylan found in rye is the main component that keeps the food soft. This helps it move through the intestines smoothly. 

Olive and flaxseed oil

These two oils have a slightly laxative effect; as a result, they’re great for constipation. The compounds found in these oils improve digestion and are also anti-inflammatory in nature. It is noted that people undergoing hemodialysis have consumed this to help relieve constipation. 

Pulses
100 grams of cooked pulses provide about 26 percent of the recommended daily fiber intake. Pulses definitely are yet another superfood when it comes to fiber content. Apart from that, they also have potassium, folate, zinc, and vitamin B6 that helps push bowel movements. 

An imbalanced and stressful lifestyle can also be a cause for constipation. It is recommended to have properly balanced meals so that you get your daily nutrient intake. Moreover, keep yourselves hydrated, as dehydration can make the passing of stools painful.