Harvard, Stanford trained gastro specialist shares 10 best foods that provide instant constipation relief

Constipation and sluggish digestion affect millions of people every day. Experts say that diet plays a key role in keeping the digestive system working smoothly. Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, has shared a list of 10 foods that may naturally support bowel movements and gut health. In his October 12 Instagram post, Dr Sethi highlighted fruits, seeds, grains, and vegetables that can help improve digestion, soften stools, and reduce the need for laxatives. The list is aimed at anyone looking for simple, food-based ways to maintain regularity and overall digestive wellness.

Fruits that promote digestion

Kiwi: Rich in fibre and the actinidin enzyme, kiwi may help stimulate bowel movements and support digestion.

Papaya: Loaded with papain, papaya aids digestion and helps clear the digestive tract naturally.


Prunes: Prunes contain sorbitol and insoluble fibre, giving them natural laxative properties that promote regularity.

Flax seeds: A source of both soluble and insoluble fibre, flax seeds can add bulk to stools and ease their passage.



Seeds, grains and vegetables for smooth bowel movement

Chia seeds: When soaked, chia seeds form a gel-like consistency that can soften stools and relieve constipation.

Oats: Packed with beta-glucan fibre, oats support healthy digestion and prevent sluggish bowel movements.

Lentils: High in fibre and plant-based protein, lentils support gut health and regular elimination.

Spinach: Magnesium and fibre in spinach may help soften stools and stimulate intestinal activity.

Pears: Containing both fibre and sorbitol, pears act as a natural remedy for constipation relief.

Sweet potatoes: Their high fibre and water content make sweet potatoes effective in promoting bowel regularity.

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This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.