Foods that relieve constipation in adults focus on high fiber content and natural ingredients, like ginger, that promote strong digestion. Before you seek constipation relief from harsh chemical laxatives, try adding more one or more of the following whole grains, fruits and vegetables to your diet.

Grains
Fiber is one of the biggest dietary factors in relieving constipation. The American Dietary Association recommends that healthy adults have from 20-35 grams of fiber in their daily diet. Twenty grams of fiber is actually quite a bit more than most people get on a daily basis, but it’s not difficult to increase your fiber intake. Natural fiber can be found in several different foods. Whole grains are a great source of fiber and should be a generous portion of everyone’s daily diet. Bran is good and is found in many good tasting breakfast cereals.

Fruits
You can also get healthy fiber from fresh fruits. Prunes are particularly effective at relieving constipation. Figs are another high-fiber fruit, as are raisins. Other fruits that provide relief for many people include raw papaya, mango and grapes.

Vegetables
Along with the fruits, vegetables are filled with fiber. Celery, cabbage and spinach are particularly full of fiber and can help relieve constipation. It’s important to include five servings of fruits and vegetables in your daily diet. Consider keeping a good portion of your fruits and veggies raw and, when possible, eat the skin along with the fruit.

Ginger Tea
Include plenty of water in your daily intake. Avoid caffeinated beverages or at least limit them. Caffeine is dehydrating to your body and will contribute to constipation, rather than relieve it. Many people find relief from ginger tea- simply brew a tea from ground ginger and boiling water.

Molasses
Molasses is one natural food ingredient many people use to keep regular. Many sufferers swear by a concoction of 2 -3 tablespoons of peanut butter and molasses on a daily basis to eliminate and prevent constipation.