constipation written on a small board
Health and Wellness

Which Foods Help Constipation in Adults and Children


Have you ever experienced before having an unusual bowel movement wherein you end up going to the comfort room again and again because you feel like you haven’t emptied your bowels yet? Or was there ever a time when you are bloated and you can’t release your stools no matter how hard you try? Well, you might be having a constipation problem caused by the food included in your diet as well as a sudden change in your lifestyle. 

How Will I Know if I Am Constipated?

You will know if you are constipated if your bowel movements only happen twice or thrice a week. This is an indication or a cause of constipation that you are not eating the right amount of food needed in your body, or you are not drinking enough water that will help the flow and execration of your stools. Moreover, if you have noticed lately that you are not moving your body or engaging in different exercises, you are likely to experience constipation. 

constipated person

However, there is nothing to worry about because constipation is very common in people. Plus, there are different food for constipation that will easily relieve you from the said pain and discomfort. We know that you are used to drinking medicines for constipation, but the reality is that the healthiest way to do it is to find the right food that will help bowel movement activity go back to normal. Most especially if you end up having blood on your stools, it needs urgent constipation cure that we are going to further discuss with you below!

Which Foods Help Constipation in Adults and Children?

1. Apples

One of the main causes of constipation is a lack of fiber in the food that you eat. Remember that the use of fiber enables the speed or flow of food in your digestive system, so it will be easy for you to avoid constipation. And eating apples which are fiber-rich fruit, will support your digestion processes, including regular bowel movements. Since apple is also a fruit, you can expect that it contains high levels of water, which also aids digestion. 

girl eating apples

The best thing about eating apples as a constipation cure is that you can eat them easily with no preparation needed at all. So, whenever you feel constipated, you just have to get your apple straight from the fridge, wash it, and eat it raw even with the skin on. Even a study has proven the effectiveness of eating apples to have frequent bowel movements in order to be free from constipation. 

2. Yogurt

Any food that’s good for your digestive system can help you relieve constipation. Just like yogurt, which has probiotics or good bacteria believed to soften stools so you can easily let them out the moment you anticipate it to happen. In this way, it only takes one seating for your stools to be released rather than experience bloatedness and difficulty in your bowel movement routine. 

girl eating yogurt

Yogurt also improves your gut health so whatever food you eat for the entire day, the good bacteria will be able to regulate your digestion to avoid constipation as well as diarrhea. However, this purely depends on the ingredients used in yogurt like polydextrose, B. lactis HN019, and L. acidophilus NCFM®, which helps best in constipation cure. It is also important that the good bacteria arrive first in your stomach, so it’s better to consume yogurt before breakfast.  

3. Popcorn

You might be wondering why popcorn is considered as food for constipation because people always have misconceptions about snacks being an unhealthy food to eat. When in fact, eating popcorn is not just a random snack for a movie date, but is also a constipation cure because it contains a lot of fiber. In this way, you will be able to avoid constipation by eating popcorn because fiber is good for your digestive tract. 

air fryer popcorn

However, you need to make sure that the popcorn served to you is free of salt and butter that are unhealthy for your body. You also have to ensure that you are only using a small amount of oil or none at all because the use of oil may also lead to diarrhea when consumed too much. In order for you to make popcorn with less or no oil at all, you have to use an air fryer. The cooking will only be made possible through the use of hot air alone. Here’s how you can make an air fryer popcorn below.

  1. Put 1-2 tablespoons of oil.
  2. Prepare an aluminum foil and place it inside the basket of the air fryer. The foil used will help you avoid mess during the process.
  3. Place the popcorn inside the basket with the foil below.
  4. Set the air fryer temperature to 390°F and the timer must be 8 minutes. 
  5. When the air fryer automatically turns off, it’s ready for serving.

4. Sweet Potato

Sweet potato is also a constipation cure because it has enough amount of fiber. So, you have to add this to your food for constipation list in case you are not fond of fiber-rich fruits or even popcorn. This has been proven effective according to a study conducted by PubMed, wherein people who consume sweet potato had a positive impact on the prevention of constipation. And since sweet potatoes are delicious to eat, you will surely enjoy them by turning them into air fryer potato chips with less use of oil. 

air fryer sweet potato
  1. Put the sweet potato in a clean bowl and mix with salt, pepper, and rosemary.
  2. Spray the cooking oil directly into the air fryer basket.
  3. Add the potatoes inside the basket. Make sure to spread them thoroughly.
  4. Set the temperature to 350°F for about 15 minutes.
  5. You can just wait for the chips to be cooked or you could also shake the basket so that all sides of the sweet potato chips are heated.
best air fryer

If you still don’t have an air fryer, we will help you get the best one through BWEISS air fryer on Amazon. It comes with different accessories such as a toaster rack, and cooking divider, and a cookbook, so aside from popcorn as food for constipation, there are still more to try with this air fryer!


Now that you have known which foods help constipation of everyone, it is still an essential thing to remember that regular exercise and consumption of water are effective ways to improve the digestive system to release stools regularly. In case the given constipation cure above won’t work, make sure to see a physician so you will get help from an expert that may advise you to make some changes in your diet.

Wanting to make the most of your air fryer? Learn how to make the healthiest air fryer snacks and air fryer breakfast ideas that you can easily try today!