Foods for Constipation Relief

foods for constipation relief
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Foods that Heal and Give Relief from Constipation

Here are the foods that can help you heal and give relief to constipation. Better to keep them in mind for a healthier life!

10 Super Gut Healing Foods

  • Sauerkraut (“sour white cabbage” in German) is fermented cabbage that provides the body with lots of good bacteria.
  • Asparagus
  • Pineapple
  • Onion
  • Garlic
  • Bone broth
  • Apple cider vinegar
  • Kimchi
  • Turmeric
  • Dandelion greens

Vitamin A

Vitamin A is crucial to intestinal health and has an amazing ability to heal the gut. Vitamin A (retinoic acid) is key to our ability to consume a wide range of antigens (foods) and not react adversely. The foods highest in retinoic acid are beef and lambs liver, fish sources include mackerel and salmon. Vitamin A, also supports Secretory IgA, which oftentimes we see low in individuals with food and other sensitivities. SIgA is secreted into the gut lining and provides non-specific protection against harmful pathogens. That’s disease causing agents. Vitamin A therefore leads to immune tolerance across the entire gut lining. Immune tolerance is the essence of good health, an intolerant immune system will lead to a wide range of illnesses. The gut is where many people first lose immune tolerance, being that this is where we house 80% of our immune system.

We’ve talked about the gut being where health begins, but why is this? Well it’s because of the microbiome. The vast array of specialised species of bacteria that reside there. Vitamin A is the missing link, it’s like the key to the gut making the right decisions. If you find yourself deficient in vitamin A, unfortunately this moves you towards a T cell called TH17 which then produces Interleukin-17, IL-17, a pro-inflammatory cytokine, with the propensity to lead onto an autoimmune disease.

The term “cytokine” is derived from a combination of two Greek words – “cyto” meaning cell and “kinos” meaning movement. Cytokines are cell signalling molecules that aid cell to cell communication. Cytokines are released by one cell in contact with an antigen to regulate the function of another. In doing so they evoke an immune response that creates an inflammatory response.

So it’s a really invaluable nutrient in gut healing. T regulatory cells can help control excess IL-17, and retinoic acid, a component of vitamin A, is essential in promoting these regulatory cells, to dampen the immune response, and in doing so prevent autoimmune diseases.

Plant based Foods High in vitamin A are so important

  • Sweet potato
  • Carrots
  • Black-eyed peas
  • Spinach
  • Broccoli
  • Sweet red pepper
  • Mango
  • Cantaloupe
  • Pink or Red Grapefruit
  • Papaya

Vitamin E

Vitamin E is another nutrient that helps to significantly increase Secretory IgA and in doing so helps to reduce food reactions. Being a powerful antioxidant it helps to prevent cell damage. A deficiency in vitamin E can also hinder fat absorption from the intestine.

It must also be noted that Vitamin E is heavily dependent on vitamin C, vitamin B3, selenium and glutathione. We cannot get the results we desire from the intake of vitamin E alone, we must have a diet that provides these other nutrients. This is why it is so important to eat a wide variety of foods, and why we encourage a rainbow of coloured vegetables as different colours are higher in different nutrients. And essentially they all work together. Taking a good food state multivitamin like Cytoplans Wholefood Multi can help prevent deficiencies.

Plant based foods high in vitamin E

  • Almonds
  • Sunflower seeds
  • Peanuts
  • Extra Virgin Olive Oil
  • Avocados
  • Spinach
  • Swiss chard
  • Butternut squash


Zinc deficiency either through diet, or medication; specifically PPI’s,
Proton Pump Inhibitors or high dietary phytates. All of these affect the tight junctions of the gut lining. These barrier functions are essential to the health of the gut and to limit food reactions and gastrointestinal diseases.

Dietary phytates can be found in grains, nuts and legumes.

We can negate these by soaking, sprouting and fermenting. Soaking grains, nuts and legumes overnight discarding the water, and rinsing well is a good strategy to employ.

Plant based Foods High in Zinc

  • Seeds
  • Nuts
  • Chickpeas
  • Lentils
  • Butter beans
  • Whole Grains


Glutamine is an important amino acid. In the digestive tract, it’s best known for helping to repair the intestinal lining. Glutamine is also effective alongside saccharomyces boulardii at supporting depressed Secretory IgA, SigA, thereby helping in reducing food sensitivities.


This wonderfully therapeutic spice has powerful anti-inflammatory effects, and is super protective of the gastrointestinal lining. However curcumin is poorly absorbed and requires spice and fat to aid absorption. Here’s a little tip to ensure you maximise its potential. Add a daily shot of turmeric with black pepper and coconut oil. Add 1tsp of organic turmeric powder or freshly juiced turmeric root with a grind of black pepper and 1tsp of coconut oil, mix to a paste with a little warm water. Add honey to taste if desired. This also makes a nice latte, just head up some almond or coconut milk. Pour in and stir well.

Essential fatty acids

EFAs are so important to health and in particular the health of the gut. They’re needed to protect the intestinal lining. Flaxseed oil, or primrose oil are both good EFAs to have daily. You can also include one tablespoon of flaxseeds daily, these can be soaked overnight, or blended to ensure the healing properties are released. Try adding to smoothies, porridge, or a plant based yogurt. You can discard the seeds if you prefer, or just throw it all in.


Fibre can be irritating to some, however we need fibre to support healthy short chain fatty acids, markers of colonic fermentation of carbohydrates into Short Chain Fatty Acids required for colonocyte, health and signaling. In layman’s terms we need fibre to create healthy gut cells. Remember we talked before about bacteria and cells communicating to keep the immune system in check.

Now that you know the food that can relieve constipation you can now at least help yourself with this kind of health issue. If you want to learn more about constipation relief and you are in the area of Stockport, Manchester, you can call Inner Health Clinic – Transform Your Gut at 07712 620909 or email for appointment and/or consultation.