Hello my friends,

Feeling stuck? Let’s loosen things up naturally. These 10 foods are proven digestion heroes that help keep things moving. 🌀

👉 Read the full article Straight from a Harvard-trained gastroenterologist here: Harvard Gastroenterologist’s Top 10 Foods for Instant Constipation Relief

---

🥝 The 10 Foods That May Help

• Kiwi
  • Packed with actinidin (a digestion enzyme), prebiotics & polyphenols
  • Two a day may improve bowel movement frequency
• Papaya
  • Loaded with papain, fiber & hydration
  • Gently supports digestion and stool softening
• Prunes
  • Nature’s laxative — high in fiber & sorbitol
  • Pulls water into the colon for smoother movement
• Flax Seeds
  • Dual fiber power (soluble + insoluble) + omega-3s
  • Sprinkle on oats, smoothies, or salads
• Chia Seeds
  • Soluble fiber that forms a gel with water
  • Helps bulk and soften stool naturally
• Oats
  • Beta-glucan fiber = softer stool, easier flow
  • Perfect breakfast base for gut health
• Lentils
  • High-fiber plant protein that supports steady digestion
  • Add to soups, stews, or salads
• Spinach
  • Fiber + magnesium help relax intestinal muscles
  • Blend into smoothies or enjoy lightly sautéed
• Pears
  • About 6 g fiber each (especially with the peel!)
  • Pectin supports smoother digestion
• Sweet Potato
  • Shown to increase stool frequency & softness
  • Steam, bake, or mash for best results

---

⚡ Quick Tips

• These foods help — not magically fix. Pair with hydration, walking, and regular meals.
• Add fiber gradually to prevent bloating or discomfort.
• Persistent constipation with pain, bleeding, or weight loss? Talk to your doctor.
• Think of fiber as your gut’s daily maintenance crew — not an emergency service.

---