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20 Best Constipation-Relieving Foods You Should Add to Your Diet

Discover 20 high-fiber, gut-friendly foods backed by experts to help ease and prevent constipation, naturally and gently.

By Medha deb

Created on Sep 24, 2025

Discover 20 high-fiber, gut-friendly foods backed by experts to help ease and prevent constipation, naturally and gently.

Constipation is a common digestive issue affecting millions of people at some point in their lives. Relief often starts in your kitchen. Adding the right foods to your diet can naturally stimulate your digestive system, increasing regularity without resorting to harsh laxatives. Here, experts and nutrition research highlight the most effective constipation-fighting foods—plus why they work and how to enjoy them daily.

What Causes Constipation?

Constipation occurs when bowel movements become infrequent or difficult to pass. Common triggers include low fiber intake, dehydration, lack of exercise, medication side effects, and certain medical conditions. Chronic constipation can lead to discomfort and complications such as hemorrhoids or anal fissures, so dietary strategies are an essential first step.

Top 20 Foods to Help Relieve Constipation

Below is a comprehensive list of foods proven to encourage regular bowel movements, each with their unique digestive benefits. Most are high in fiber, fluid, or natural laxative compounds.

Blueberries
Raisins
Cherries
Prunes
Papaya
Apples
Figs
Oats
Kiwi
Spinach
Artichokes
Brussels Sprouts
Beans
Sauerkraut & Kimchi
Chia Seeds
Raspberries
Broccoli
Pears
Sweet Potatoes
Flaxseeds

The Constipation-Relief Power of Fruits

1. Blueberries

Blueberries are a delicious way to get insoluble fiber, which helps move bulk through the digestive tract and supports bowel regularity. Their skins add extra roughage, and with over 50% water content, they hydrate the gut while delivering antioxidants for overall health.

2. Raisins

Raisins are a readily available dried fruit packed with fiber. Though prunes have a stronger effect, raisins still add bulk and a touch of natural sweetness to oatmeals or yogurts, making them an easy addition to your constipation-busting toolkit.

3. Cherries

Fresh or frozen, cherries provide both soluble and insoluble fiber and a wealth of anti-inflammatory nutrients. They’re a tasty, fibrous snack that also delivers vitamins C and A—helpful for reducing the risk of some chronic diseases while encouraging soft, regular stools.

4. Prunes

Prunes (dried plums) are renowned for their high fiber and sorbitol content—a sugar alcohol that draws water into the colon, stimulating movement. Try soaking prunes overnight or choosing pure prune juice for a milder effect—both offer a convenient way to get things moving naturally.

5. Papaya

Papaya is a tropical fruit with a juicy texture and five grams of fiber per medium piece. It contains digestive enzymes and key minerals such as potassium, magnesium, and calcium, making it excellent for both gut and overall metabolic health.

6. Apples

One medium apple (with skin) offers pectin, a special soluble fiber that turns into short-chain fatty acids in your gut. This process draws water into the colon, softening and bulking up stools for easier passage. Enjoy apples raw or baked for maximum benefit.

7. Figs

Figs are another potent, concentrated source of fiber and also provide an enzyme called ficain, which can further ease constipation. Just a couple of figs can deliver significant benefits—fresh or dried, they make a sweet, healthful snack.

8. Kiwi

Kiwifruit are gentle and effective thanks to their impressive fiber content (2-3 grams per fruit), high fluid content, and the digestive enzyme actinidain. Studies show kiwis significantly increase frequency and softness of stools, and they offer a boost of vitamin C as a bonus.

9. Pears

Pears (especially with the skin) are high in fiber and sorbitol, helping draw moisture into the gastrointestinal tract. Their juicy texture and mild sweetness make them popular among both adults and children struggling with constipation.

Vegetable All-Stars for Digestion

10. Spinach

This leafy green is rich in fiber, fluid content, and magnesium—a mineral that relaxes the muscles in the digestive tract. Add raw spinach to salads, blend it into smoothies, or sauté as a side to support smoother digestive function.

11. Artichokes

Artichokes are full of inulin, a type of soluble fiber that acts as a prebiotic, promoting healthy gut flora and encouraging regularity. Add steamed artichokes to your meals for a tasty fiber boost.

12. Brussels Sprouts

These mini cabbages are extremely high in fiber and, when prepared properly (like roasting with olive oil), are delicious and satisfying. Their bulk helps form softer, more regular stools and they are also loaded with vitamins C and K.

13. Broccoli

Another powerhouse, broccoli provides both fiber and water, aiding digestive regularity. Its sulforaphane content may also help optimize gut bacteria, making it a smart addition for constipation relief.

Powerful Plant-Based Proteins and Seeds

14. Beans (Legumes)

Beans (such as black beans, chickpeas, lentils, and kidney beans) are notorious for causing gas, but their fiber punch is hard to beat—one cup of black beans contains about 15 grams of fiber. This fiber speeds up transit time in the intestines and helps prevent constipation when added gradually to your diet.

15. Chia Seeds

Chia seeds are fiber giants and also extremely rich in omega-3 fatty acids, calcium, and antioxidants. When mixed into liquid, they expand and form a gel, which helps bulk up and soften stools. Sprinkle them into smoothies, oatmeal, or yogurt for a mild, convenient digestive boost.

16. Flaxseeds

High in both soluble and insoluble fiber, ground flaxseeds can keep the gut regular, but be sure to drink plenty of water with them. Try adding flax to baked goods, yogurt, or salads for a nutty flavor and digestive benefit.

Berries for Your Belly

17. Raspberries

Raspberries boast 8 grams of fiber per cup, making them one of the most fiber-rich fruits you can eat. Their high water content aids stool formation and they are extra easy to toss onto cereals, salads, or baked treats.

Root Veggies for Gentle Relief

18. Sweet Potatoes

Sweet potatoes deliver fiber and complex carbohydrates in a gentle, easily digestible package. Their natural sweetness and soft texture after cooking also make them kid-friendly and easy to mash.

Fermented and Gut-Healthy Choices

19. Sauerkraut & Kimchi

Both sauerkraut and kimchi consist of fermented cabbage, making them rich in probiotics—the friendly bacteria that promote gut health and may help ease or prevent constipation. The fiber in cabbage plus added benefits from fermentation make these foods especially effective.

**Top Fermented Foods for Constipation Relief**
Food	Key Benefits	How to Eat
Sauerkraut	Probiotics, fiber, vitamin C	Add to sandwiches or salads
Kimchi	Probiotics, fiber, vitamins A & C	Serve as a side or mix into rice dishes
Yogurt (with live cultures)	Probiotics, protein, calcium	Top with fruit or oats

Tips for Maximizing the Constipation-Relief Effect

Hydrate: Water is essential for fiber to work its magic. Aim for at least 8 cups per day, more if you are active.
Increase fiber intake gradually: Sudden fiber increases can cause gas or bloating. Slowly add more veggies, beans, and fruits to your daily meals.
Don’t forget exercise: Physical activity helps move waste through the colon more efficiently.
Minimize ultra-processed foods: Foods low in natural fiber (think packaged snacks, white bread, and fast food) can make constipation worse.
Consider probiotic-rich foods: Fermented options can balance your gut bacteria, giving you longer-term relief.

Frequently Asked Questions (FAQs)

Q: How quickly do these foods work for constipation?

A: Some people may notice improvement within a day or two, especially with prunes or kiwis. For more persistent constipation, regular intake over a week or two may be needed.

Q: Is it possible to eat too much fiber?

A: Yes, rapid or excessive increases in fiber can cause bloating, gas, or even worsen constipation if you’re not drinking enough water. Always aim for a balanced increase and stay hydrated.

Q: Are there foods that should be avoided with constipation?

A: Limit low-fiber, processed foods, red meat, and large amounts of dairy, as these can slow digestion. Focus on fruits, vegetables, whole grains, and legumes.

Q: Can probiotic supplements replace fermented foods?

A: While probiotic supplements may help, fermented foods often provide extra nutrients and fiber that supplements lack. A combination is ideal for most people.

Q: When should I see a doctor for constipation?

A: If constipation lasts more than three weeks, is accompanied by severe pain, blood in stools, or unexplained weight loss, seek medical advice.

Conclusion: Prioritize a Gut-Healthy Plate

Relieving and preventing constipation is often as simple as upgrading your plate with more fiber-rich, minimally-processed fruits, vegetables, beans, and fermented foods. Pair these strategies with physical activity and proper hydration for best results. If symptoms persist, consult your healthcare provider for targeted advice.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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