7 Bowel movements Streamlining Foods to Overcome Constipation

7 Bowel Movements Streamlining Foods to Overcome Constipation

Difficult bowel movements or constipation is a common condition. The good news, consumption of bowel-stimulating foods can often treat this condition effectively without drugs. Find out what foods are effective bowel movements smoothing to overcome constipation.


The emergence of constipation or constipation can be caused by several factors that cause bowel movements to not run smoothly, ranging from lack of drinking, poor diet, to lack of active movement. However, the food factor plays a big role in this.

If allowed to drag on, constipation can cause health problems that are very disturbing. To prevent it, constipation needs to be controlled with a consistent healthy lifestyle, especially by consuming foods that facilitate bowel movements.

Variety of bowel movements Smoothing Foods to Overcome Constipation

If you do have difficulty bowel movements, do not rush to take laxatives to overcome it. In fact, most people with mild constipation don't need medication.

As a natural treatment, you can increase the consumption of foods that are rich in fiber. Here are some types of high-fiber foods that are effective for treating constipation:

1. Green vegetables

Green vegetables, such as spinach, cabbage, and broccoli, are high-fiber foods that are good to eat when you are constipated. The fiber contained in green vegetables can increase the volume and soften the stool, so that the stool is easier to pass from the intestine.

2. Apples

Apples contain a water-soluble fiber called pectin. When it reaches the intestines, the pectin in apples is immediately converted into short-chain fatty acids that can draw water into the large intestine, thereby softening the stool. In addition, pectin is also known to increase bowel movements so that it can speed up stool excretion.

3. Kiwifruit

Studies have shown that eating 2 kiwis daily for four weeks can result in faster and more spontaneous bowel movements. Not only that, the content of fiber and enzymes in kiwi can also soften stools and increase bowel movements, making bowel movements easier and smoother.

4. Whole wheat bread

If you like to eat bread, try replacing your bread with whole wheat bread. This bread contains more fiber and complex carbohydrates so that it can soften stools. If you buy packaged bread, be sure to choose bread that is labeled 100% whole grain.

5. Sweet potato

Like apples, sweet potatoes also contain pectin. In addition, sweet potatoes contain a lot of insoluble fiber in the form of cellulose and lignin. This type of fiber can help bowel movements by increasing the volume of stool so that it is useful in launching bowel movements for people with constipation.

6. Kefir

This fermented milk drink, which is similar to yogurt, is known to contain probiotics that are good for digestive health. Studies show that consuming kefir can help increase the amount of water in the stool and make it easier for stool to pass during a bowel movement.

7. Chia seeds

Chia seeds have long been used as traditional medicine to treat constipation because they are very rich in fiber. When in contact with water, chia seeds will turn into a gel that can soften stool and make it easier for stool to move along the large intestine until it comes out.

In addition to those mentioned above, there are also several other bowel-smoothing foods that are good for constipation, ranging from oatmeal, flaxseed, soybeans, chickpeas, berries, citrus fruits, to almonds and peanuts.

Generally, with a change in eating patterns that are healthier and nutritionally balanced, the defecation process will also feel easy and smooth. However, you also have to adopt a healthy lifestyle, namely by getting enough fluids, exercising regularly, managing stress well, and getting enough sleep.

If constipation does not improve even though you have eaten various types of defecation smoothing foods, or your bowel movements are very uncomfortable and painful, consult your doctor immediately to get safe and appropriate treatment.