Avoiding constipation with superfoods

Avoiding constipation with superfoods

Maggie Reyes

One of the most uncomfortable feelings is being blocked up. Our busy schedules, stress, lack of exercise and a diet of fast foods with low fibre can make constipation a chronic problem. Fortunately, there are some superfoods that are not only tasty but high in fibre that can help us stay regular.



This thin skinned, hairy, green berry originates from China but is not mostly grown in New Zealand. It’s packed with vitamins E and C as well as potassium, magnesium, lutein and copper. 

Thanks to its high levels in soluble fibers as well as the enzyme actinidin that stimulates the,

kiwi is a fruit that is a powerful natural laxative. Try eating it in the morning to get the most benefit.



A member of the mulberry family, figs are not actually fruit but actually an infructescence, a kind of false fruit in which the flowers and seeds grow on the inside. There are more than 700 different species (some are edible and others are not). Figs are loaded with fibre – a single dried fig has 0.8 gram of total fiber. They are also a good source of carbohydrates, Vitamins B1, B2, B3, B5, B6, B9 and C, potassium, copper, calcium, magnesium, iron, sodium, selenium, and zinc. A delicious natural laxative.

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The fruit of the plum tree comes in many colours and shapes. When dried they become prunes – one of the classic solutions for softening our bowels and helping with constipation. The humble plum shouldn’t be overlooked for its other health benefits that include Vitamins A, B1, B2, B3, B5, B6, B9, C, E, and K, carbohydrates, protein, calcium, magnesium, iron, sodium, potassium and zine.



Sometimes eliminating astringent foods such as banana and rice while substituting a few servings of kiwi, figs or prunes can make a huge difference. Combine these super fruits with some exercise and constipation will be a thing of the past.

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