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Best Stool Softening Foods For Constipation Pain Relief

Foods High In Dietary Fiber

Whole Grains

Whole grains are healthy because they’re naturally high in fiber.

They’re unrefined which means they’ve not been stripped of their highly nutritious skin and outer layer, unlike refined white flour used in breads and pastries, which are very constipating.

Wholegrains contain insoluble fiber. This indigestible fiber cannot be absorbed into the body but remains intact as it goes through your system.

As the insoluble fiber enters the lower intestines it absorbs water and increases the bulk of your stool.

The increased moisture keeps the stool soft and its bulkier size stimulates the walls of the colon to encourage regular bowels movements.

Fruits And Vegetables

These are a rich source of both insoluble and soluble fiber. Soluble fiber also absorbs water that turns it into a gel-like substance that holds moisture and keeps your stool from drying out.

Soluble fiber also acts like a lubricant enabling the stool to move through the large intestine easier and faster.

What’s more, 70% of vegetables and fruits contain water, which makes them the  perfect stool stool softening foods.


Flax, pumpkin and sunflower seeds are highly nutritious as they contain fiber and the essential fatty acid omega 3.

Essential fatty acids are essential for your overall health, but they also help to prevent constipation by keeping your stool from drying out and becoming hard.


One of the major reasons why people are constipated is because they’re dehydrated due to a lack of water.

Your digestive system needs water to do its job properly. If there isn’t enough water your stools become dry and hard.

In severe cases, this can lead to bowel obstructions and an impacted colon which may require surgery to remove the blockage.

In fact, eating more fiber without water can make you more constipated.

That’s why its so important to increase your intake of water as you increase your fiber. Aim to drink at least 1 liter of fresh clean water throughout the day.

Furthermore, avoid or at least minimize your intake of coffee, black tea and alcohol. These are diuretics that draw moisture away from your body making you more dehydrated and constipated.

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