Are Onions the Secret to Relieving Constipation? Here’s What Experts Say

Onions are known to add a punch of flavor to almost every dish, but could this humble kitchen staple be the answer to your digestive woes? If you are struggling with constipation and are looking for a natural remedy, you may be surprised to know that onions can play a role in easing your discomfort. But can they really help move things?

Increase in stool bulk
According to studies, insoluble fiber adds bulk to stool, which helps it move more efficiently through the digestive tract. "This can reduce the likelihood of constipation and make bowel movements more comfortable," explained Gupta.

Enhanced digestion
Soluble fiber in onions can help regulate the digestive process as shown in studies. "By forming a gel-like substance, it can help ease the passage of stool and prevent it from becoming too hard or dry, which is a common cause of constipation," said Gupta.

Gut health support
According to Gupta, the prebiotics found in onions help nourish the beneficial bacteria in the gut. A healthy balance of gut flora can improve overall digestive function and contribute to regular bowel movements.

Include onion in daily diet
While onions can play a role in relieving constipation, they should be part of a comprehensive dietary approach. Here are some practical tips recommended by Gupta for including onions in your diet:

Add to Meals: Onions can be added to a variety of dishes, from salads and soups to stir-fries and stews. Their versatility makes them an easy addition to many recipes.

Raw or Cooked: Both raw and cooked onions offer health benefits, although cooking can reduce some of the more potent compounds.

Balanced diet: Combine onions with other fiber-rich foods such as fruits, vegetables, whole grains, and legumes. This combination can increase overall fiber intake and improve digestive health.

Possible considerations

While onions can help relieve constipation, they may not be the only solution. It is important to consider other factors such as:

Hydration: Drinking plenty of water is important when increasing fiber intake. Adequate hydration helps the fiber function effectively and prevents additional digestive problems.

Dietary balance: Relying solely on onions without incorporating other fiber sources and a balanced diet may not address the root cause of constipation.

Digestive sensitivity: Some people may experience digestive discomfort from onions, especially when eaten in large quantities. If you notice any adverse effects, it may be worth adjusting your intake.