20 Best Foods That Relieve Constipation and Promote Regularity
Discover the top foods to naturally ease constipation and keep your digestive system healthy every day.
If you have ever experienced constipation—defined as fewer than three bowel movements per week, hard stools, or difficulty passing stools—you know it can be uncomfortable and frustrating. While occasional constipation is common, persistent digestive issues warrant attention. In most cases, making adjustments to your diet and lifestyle can provide real relief and help maintain regularity.
Nutrition experts agree: fiber-rich foods and certain natural laxatives can keep things moving smoothly in your digestive tract. Here, we break down the 20 best foods to help you poop—ranked by science and dietitians for their fiber, water content, and unique digestive benefits. Incorporate these foods into balanced meals for a happier, healthier gut.
How Fiber, Fluids, and Probiotics Help Constipation
Before we get into the best foods, it’s important to understand how they work:
- Fiber adds bulk to stool and keeps it soft by drawing in water. Insoluble fiber (from whole plant foods) helps move waste through the colon, while soluble fiber feeds healthy gut bacteria.
- Fluids, especially water in fruits and vegetables, hydrate your system and further soften stool for easier passage.
- Probiotic foods promote a balanced microbiome, which is linked to regular bowel movements.
Ready to revamp your shopping list? Here are the top constipation-fighting foods and how to enjoy them:
1. Blueberries
Blueberries are loaded with insoluble fiber, which helps maintain regularity by moving food through your digestive system efficiently. Their antioxidant-rich skins provide extra fiber, and with over 50% water content, they hydrate you from the inside out. Enjoy a handful as a snack, stir them into oatmeal, or top yogurt for a sweet fiber boost.
2. Raisins
While prunes are more famous for relieving constipation, raisins are a worthy contender. They deliver concentrated fiber and natural sugars that gently stimulate the bowels. Sprinkle them over cereal, blend into smoothies, or mix into salads for added sweetness and digestive support.
3. Cherries
These tart red fruits contain both soluble and insoluble fiber, vitamin A, and vitamin C—nutrients that help support colon health and lower the risk of chronic diseases. Cherries are easy to snack on, toss into fruit salads, or blend in smoothies for a fiber-packed treat that supports digestive flow.
4. Prunes
The classic home remedy for sluggish bowels, prunes (dried plums) are a powerhouse of soluble and insoluble fiber. Their unique claim to fame is sorbitol, a sugar alcohol with natural laxative properties that helps soften stool and make passage easier. For the greatest effect, soak prunes overnight in water or try 100% prune juice for a gentler alternative.
5. Papaya
With a juicy bite and tropical sweetness, papaya is high in fiber (about 5 grams per medium fruit) and provides key minerals (calcium, magnesium, potassium) that aid digestion and muscle function in the colon. Its natural enzymes, like papain, further support the breakdown of food. Enjoy papaya chopped in breakfast bowls, salads, or as a refreshing dessert.
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6. Apples
Apples provide a double digestive boost: they’re rich in a soluble fiber called pectin that transforms into short-chain fatty acids in your gut. These compounds draw water into the colon and help soften stool. For maximum fiber, eat apples with the skin on. Snack on them whole, slice into salads, or pair with peanut butter.
7. Figs
Few fruits rival the fiber density of figs. You only need a few pieces to obtain significant amounts, making them efficient for constipation relief. Figs also contain ficain, an enzyme associated with easier digestion. Add dried figs to oatmeal, cheese platters, or eat fresh for a sweet-tart snack.
8. Oats
Thanks to a high soluble fiber content, oats are gentle on the stomach and support regularity without causing discomfort. Oats can be enjoyed as classic oatmeal, baked into muffins, whirled into smoothies, or added to granola.
9. Kiwi
Universally praised for its digestive effects, kiwi contains a unique enzyme called actinidain that helps break down protein and stimulate gut motility. Kiwi is also high in fluid and vitamin C. Dice into salsas, blend into green smoothies, or simply cut in half and eat with a spoon.
10. Spinach
Rich in fiber and magnesium (“nature’s muscle relaxer”), spinach helps get things moving. Magnesium relaxes muscles in the colon, easing waste passage. Use fresh spinach in salads, omelets, or smoothies, or sauté with garlic as a side dish.
11. Artichokes
These vegetables are surprisingly high in inulin, a type of soluble fiber and prebiotic that feeds good gut bacteria and stimulates digestion. Add steamed or roasted artichokes to salads or pasta, or dip the leaves in olive oil for a simple snack.
12. Brussels Sprouts
Brussels sprouts deliver a nutritious punch of fiber along with antioxidants. They’re delicious roasted or sautéed, and when paired with olive oil, the healthy fats help further lubricate the digestive tract for easier elimination.
13. Beans
Often called “the musical fruit,” beans (like black beans, kidney beans, pinto beans, and lentils) pack up to 15 grams of fiber per cooked cup. This blend of soluble and insoluble fiber bulks up stool and speeds up transit. Add beans to soups, salads, or tacos for a hearty, fiber-rich meal.
14. Sauerkraut & Kimchi
These fermented cabbage products are loaded with probiotics, the beneficial bacteria your gut needs for smooth digestion. Probiotics improve stool frequency and consistency for many people. Add sauerkraut or kimchi to sandwiches, rice bowls, or enjoy as a tangy side.
15. Whole Wheat Products
Swapping refined grains for whole grain bread, pasta, bran, and cereal adds insoluble fiber that speeds up bowel movements. Look for 100% whole wheat on labels for optimal benefits, and try adding bran flakes or whole wheat toast to your morning routine.
16. Berries
Fruits like blackberries, raspberries, and strawberries are packed with fiber and water, making them a natural remedy for constipation. Add fresh or frozen berries to yogurt, oatmeal, or smoothies for a delicious fiber boost.
17. Grapes
Eaten whole or as juice, grapes provide a natural mix of fiber and hydrating juice. Their combination of water and dietary fiber helps keep stools soft and promote regularity. Eat them as a snack, freeze for a summer treat, or toss into fruit salads.
18. Flaxseeds & Chia Seeds
Both flaxseeds and chia seeds are rich in soluble fiber and omega-3 fatty acids, which lubricate the intestines for smoother passage. Mix into smoothies, sprinkle on cereals, or make chia seed pudding to add more fiber to your day.
19. Yogurt & Kefir
Yogurt and kefir are not only high in probiotics, but they also help soften stool by improving gut microbiome balance. Select products with live and active cultures. Enjoy as is, or top with fruit and seeds for a double boost.
20. Pulses
Pulses—including lentils, chickpeas, and peas—offer fiber plus vital nutrients like potassium, zinc, and folate, which support digestive function. They can be added to soups, stews, salads, or turned into dips like hummus.
| Food | Key Benefit | Serving Idea |
|---|---|---|
| Blueberries | Insoluble fiber, antioxidants | Oatmeal, yogurt, snacks |
| Raisins | Fiber, natural sugars | Cereal, salads, snacking |
| Cherries | Soluble & insoluble fiber | Fruit salads, desserts |
| Prunes | Sorbitol, fiber | Prune juice, soaked or whole |
| Papaya | Fiber, digestive enzymes | Salads, breakfast bowls |
| Apples | Pectin, vitamin C | Whole, salad topping |
| Figs | Fiber, ficain enzyme | Dried or fresh, cheese board |
| Oats | Soluble fiber | Porridge, muffins |
| Kiwi | Enzymes, soluble fiber | Slice, eat fresh, smoothies |
| Spinach | Fiber, magnesium | Salads, sautéed dishes |
| Artichokes | Inulin (prebiotic fiber) | Roasted, salads, dips |
| Brussels Sprouts | Fiber, antioxidants | Roasted, sautéed |
| Beans | High in fiber | Soups, stews, salads |
| Sauerkraut & Kimchi | Probiotics | Sandwiches, sides |
| Whole Wheat Products | Insoluble fiber | Bread, cereals, pasta |
| Berries | Fiber, hydration | Yogurt, smoothies, snacks |
| Grapes | Fiber, water | Fresh, in salads |
| Flax & Chia Seeds | Soluble fiber, omega-3s | Porridge, smoothies |
| Yogurt & Kefir | Probiotics | With fruit, in drinks |
| Pulses | Fiber, nutrients | Soups, dips, salads |
Additional Tips for Preventing and Easing Constipation
- Drink plenty of water: Proper hydration softens stool and helps fiber do its job.
- Move your body: Physical activity stimulates digestion and intestinal contraction.
- Don’t ignore the urge: Responding when you feel the need to go helps maintain healthy bowel habits.
- Avoid highly processed foods: Processed snacks and refined grains can slow digestion and worsen constipation.
- Introduce fiber slowly: Sudden increases in fiber can lead to gas and bloating—add new foods gradually as your body adjusts.
Frequently Asked Questions (FAQs)
Q: How much fiber should I eat daily for digestive health?
A: Most adults need 25-35 grams of fiber per day for optimal digestive health. Gradually increase intake to avoid discomfort and drink extra water to help fiber do its job.
Q: Are there any foods I should avoid if I am constipated?
A: Limiting low-fiber foods such as white bread, cheese, red meat, and processed snacks can help. Stick with whole grains, fruits, vegetables, and healthy fats for better digestion.
Q: Can prunes really relieve constipation quickly?
A: Yes, prunes are effective due to a combination of soluble fiber and sorbitol, which acts as a natural laxative. Soaking or juicing prunes may make them even easier on digestion.
Q: What are natural alternatives to laxative medications?
A: Foods high in fiber and certain probiotics, like those listed above, provide gentle, sustainable relief. Always consult your physician for lasting constipation or before major dietary changes.
Q: Is yogurt helpful for constipation?
A: Plain yogurt with live and active cultures introduces beneficial gut bacteria that may improve stool regularity and stool consistency over time.
Takeaway
Constipation can often be managed with regular intake of fiber-rich foods, plenty of fluids, and probiotic sources. Make these 20 foods a staple in your diet to naturally support healthy digestion and regularity—your gut will thank you!
References
- https://www.prevention.com/food-nutrition/g30856432/foods-to-help-constipation/
- https://www.bladderandbowel.org/bowel/bowel-treatments/8-remedies-to-relieve-constipation-bladder-bowel-community/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4291444/
- https://www.prevention.com/health/a20482489/prevent-constipation/
- https://www.prevention.com/health/a20463326/ways-to-relieve-constipation/
- https://www.health.harvard.edu/staying-healthy/8-ways-to-get-constipation-relief
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