When one cannot pass stools or finds it difficult to have a clean bowel movement at least three times a week, it is diagnosed as constipation. The bowel movement could be painful, and the stool could be small, hard and dry. Moreover, one could feel bloated before and after passing stools. While doctors may prescribe some treatment options, one can ease constipation by following a fiber-rich food regime.

Causes of constipation
Constipation is a common problem, affecting both children and adults but the cause of the condition may vary among children and adults. Young children may withhold their bowels or may not have adequate toilet training. Some may feel shy or repulsed at the idea of passing stools. Changes in food regime, inadequate hydration, and lack of fiber-rich foods can cause constipation in children. 

In adults, nutritional deficiencies, lack of adequate fiber, dehydration, and improper habits are the major reasons for constipation. In some cases, preexisting conditions like irritable bowel syndrome (IBS), diabetes, hypercalcemia, hyperthyroidism, and muscular dystrophy can also cause constipation. 

If one has had constipation for more than two weeks, experiences severe abdominal pain, or notices blood in stools, it is important to visit a doctor immediately. Doctors will prescribe treatment options that soften stools and conduct additional tests to identify the root cause of constipation. They will also advise one to eat foods that can naturally ease constipation and drink about 8 to 10 glasses of water daily to help bowel movement.

Foods that help ease constipation
If one has constipation occasionally, it may not be a concern, and one’s bowel movements may become regular without any home remedy. One can increase the quantity of fiber, drink a lot of water, and exercise to make it easier to pass stools. Choose foods that are rich in soluble or insoluble fiber. Soluble fiber produces a gel-like substance once it dissolves in water and softens the stools, while insoluble fiber makes the stool bulkier, which helps in normal bowel movement. Here are some foods that help provide constipation relief.

• Apples
  Apples, particularly Granny Smith apples, are very high in fiber and are one of the go-to foods to ease constipation. One can have the fruit as is or add it to salads. While apple juice is healthy, it may filter the fiber necessary for easy bowel movement. So, one must eat the apple with the peel for better results.
• Pears
  Pears are not only rich in fiber but they also have sorbitol, a sugar that is available in many fruits. It draws water to the colon, which makes the stools soft and eases bowel movement. Pears also have high fructose content, which helps ease constipation. But people who are fructose intolerant or have IBS or other gastric disorders should avoid pears as they can cause diarrhea, gas, and bloating.
• Bananas
  A ripe banana is one of the best foods to provide constipation relief. It has soluble fiber that helps ease constipation. The fiber in the banana helps bulk up the stools and softens them.
• Figs
  Both fresh and dried figs can help manage constipation. Two figs a day can go a long way in easing constipation. One can soak them in water for a few hours or boil them and drink the water without discarding the fruit. One can also boil figs in milk for easier bowel movement.
• Leafy green vegetables
  Leafy green vegetables like spinach, lettuce, broccoli, and Brussels sprouts are rich in fiber. They help the stools to pass through the gut easily and ease constipation.
• Legumes
  Lentils, beans, soybeans, chickpeas, and other legumes are fiber-rich foods that contain both soluble and insoluble fiber. Beans like red kidney beans contain prebiotic fiber and are ideal for people with constipation because of conditions like IBS and other gastrointestinal disorders.
• Whole grains
  Refined grains lose the bran and germ, which are rich in fiber. Since whole grains are made with bran and germ, they are fiber-rich. If one has moderate to chronic constipation, include some form of whole grain in the form of bread, porridge, cookies, or stews to relieve constipation.
• Flax seeds
  Flax seeds are rich in soluble fiber and other essential nutrients and minerals like magnesium, potassium, and protein. Since soluble fiber dissolves in water, it softens the stools. One must eat 1 to 4 tablespoons of flax seeds to relieve constipation. One can toast them, add them to salads, or add ground flaxseeds to pancakes.
• Yogurt
  The most obvious benefit of yogurt is it is a probiotic; it promotes the growth of healthy gut bacteria and improves digestion. It can also reduce inflammation if an inflammatory condition causes constipation. Use fresh home-set yogurt or plain Greek yogurt for the best results.
• Prunes
  Prunes are being used as a remedy for constipation in many cultures globally. They are dried plums, and about 1 or 2 prunes daily can help ease signs of constipation.
• Chia seeds
  Chia seeds are rich in insoluble fiber, which doesn’t dissolve in water. It absorbs fluids and helps to soften the stools, which can then pass freely through the guts.
• Aloe vera
  Aloe vera adapts and grows well in pots. Buy two or three aloe plants to eat fresh aloe gel regularly, once in the morning and once before bedtime. Alternatively, aloe vera juice too helps ease constipation.
• Papaya
  The papain in papaya is a digestive enzyme that eases digestion. It is high in fiber and helps bulk up the stools and smoother bowel movement.
• Kiwi
  The fruit improves stool consistency and helps regulate digestion. Two fiber-rich kiwis can help ease constipation and regulate bowel movement.
• Artichoke
  Artichokes are fiber-rich and contain compounds called cynarin, which helps reduce bloating and digestive pain. It can also reduce gas.
• Oatmeal
  Oatmeal is rich in soluble fiber, which allows the stool to retain more water. It makes it easier for the stool to pass through the gut.

These foods work well for people with mild or moderate constipation. However, it may not work for people who have had chronic constipation accompanied by abdominal pain or for those who have bloody stools. One must consult a doctor, get a thorough examination, and understand the underlying cause of constipation.