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Citrus

Citrus
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Juicy fruits like oranges, grapefruits, lemons, and limes not only boast a high water content,  which softens stools and reduces bloat, they also contain large amounts of bowel-stimulating pectin. “Anything that is super juicy is great to keep things moving,” says Mills.

Sweet potatoes

Sweet potatoes
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The sweet potato is a superfood for a reason. Sweet potatoes contain an array of nutrients that act as natural laxatives, such as water, fibre, magnesium and vitamin B6. They also keep the nervous system healthy, which plays a role in bowel movements.

Pumpkin

Pumpkin
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This low-carb, low-sugar wonder is packed with fibre, critical to constipation relief. Pumpkin also has potassium, a mineral that acts as an electrolyte to keep the digestive tract balanced.

Don’t miss this for controlling constipation.

Coffee

Coffee
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Your morning coffee stimulates your brain and your bowels. Caffeine gets things moving, but too much coffee can actually cause diarrhoea, so be mindful of how much you’re drinking.

Find out what happens to your body when you quit coffee.

Granola bars

Granola bars
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Granola bars and protein bars aren’t found in nature but they often contain chicory root fibre. “This is completely natural and can cause pretty quick emptying,” says Mills. Best of all, they’re easy to travel with.

Sauerkraut

Sauerkraut
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If you need help going, try using sauerkraut as more than a condiment. This fermented cabbage is high in probiotics, which aid in the digestive process. Cabbage, before it becomes sauerkraut, is also good because it contains fibre.

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Source: RD.com

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