Are you constipated? These 6 foods will loosen your stomach, according to experts.

Being constipated can be an extremely uncomfortable and frustrating experience , as it causes a feeling of heaviness , abdominal bloating, general discomfort , and even mood swings. However, there are six foods that can reduce this problem and restore your well-being.

Tua Saúde offers valuable recommendations for combating constipation and restoring intestinal well-being quickly and naturally. According to this specialized health website, proper nutrition is key to normalizing bowel movements, as certain foods provide fiber, water, and nutrients that promote digestive function. Among them are:

1. Papaya

This tropical fruit is widely valued for its high soluble fiber content , which helps increase stool volume and softness, facilitating its passage through the intestine. It also contains digestive enzymes, especially papain, a protease that helps break down proteins, improving digestion and preventing feelings of heaviness or stomach discomfort.

2. Plum

Prunes, both fresh and dried, are known for their powerful natural laxative effect. This is due to their high soluble fiber content, which helps increase stool bulk, and sorbitol, a type of sugar that isn't fully digested and works by attracting water into the intestine. This process helps soften stool, making it easier to pass.

3. Orange

Oranges provide a balanced combination of soluble and insoluble fiber, which acts both by increasing stool bulk and speeding up intestinal transit. Their high water content helps keep stool hydrated and soft, preventing it from hardening. Furthermore, oranges are rich in vitamin C and antioxidants that help maintain the overall health of the digestive system and strengthen the body's natural defenses.

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4. Leafy Greens (Spinach, Swiss Chard, Kale)​ Leafy greens are rich in dietary fiber and minerals like magnesium, which acts as a natural muscle relaxant for the intestines, helping to promote peristaltic movements. They also contain vitamins A, C, and K, antioxidants , and anti-inflammatory compounds that contribute to intestinal and overall health. Consuming a good amount of these vegetables in salads, stir-fries, or green juices is an effective way to improve digestive function.

5. Legumes

Legumes are a rich source of soluble and insoluble fiber, which helps increase stool volume and keep it soft. They also contain minerals such as magnesium and iron , which contribute to intestinal muscle health and oxygen transport throughout the body. In addition, legumes provide plant-based protein, promoting a balanced and nutritious diet.

6. Pumpkin

Pumpkin is notable for its high water and dietary fiber content, which contributes to the formation of bulky, soft, and well-hydrated stools, facilitating their transit and expulsion. It also contains vitamins A and C , antioxidants that support the immune system and intestinal mucosal health. Its smooth texture makes it easy to digest, and it can be eaten in soups, purees, or roasted.

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Seeds are also good

Seeds, in addition to being a concentrated source of vitamins, minerals, and healthy fats, are natural allies for relieving constipation. Their combination of soluble and insoluble fiber stimulates intestinal transit, while their oils help lubricate and soften stools, making them easier to eliminate.

1. Flax seeds (linseed)

They are one of the most complete sources of fiber, combining soluble and insoluble fiber in balanced amounts. The soluble fiber present in flaxseed forms mucilage, a type of natural gel that retains water and softens stool, facilitating its effortless evacuation.

2. Chia seeds

Regular consumption can prevent abdominal dryness and improve regularity gently, without causing irritation. It's advisable to hydrate them before eating them to enhance their natural laxative effect.

3. Sesame seeds

Their natural oils act as an intestinal lubricant, helping waste move through more easily. They are also rich in minerals such as calcium, iron, and magnesium, which support intestinal muscle function.