20 Foods That Relieve Constipation Naturally
Simple fiber boosts turn sluggish digestion into smoother, comfortable routines.
20 Top Foods That Help Relieve Constipation Naturally
Constipation is a prevalent digestive issue affecting millions, characterized by infrequent, difficult, or painful bowel movements. The good news: intentional dietary choices, especially those rich in fiber and water, can prevent and relieve constipation. This comprehensive guide spotlights 20 expert-approved foods to keep things moving comfortably, plus science-backed tips, FAQs, and more for optimal gut health.
Table of Contents
- Understanding Constipation and Its Causes
- How High-Fiber Foods Aid Digestion
- 20 Foods That Relieve Constipation
- Additional Nutrition and Lifestyle Strategies
- Frequently Asked Questions
Understanding Constipation and Its Causes
Constipation typically means having fewer than three bowel movements per week or difficulty passing stool. Causes can include:
- Low fiber intake
- Dehydration or insufficient fluid intake
- Lack of physical activity
- Certain medications
- Ignoring the urge to go
- Stress or changes in routine
Diet, however, is a primary driver. Foods rich in both soluble and insoluble fiber support regularity by bulking stool and speeding gut transit.
How the Right Foods Relieve Constipation
Fiber (both soluble and insoluble), water content, and certain natural plant compounds stimulate digestion and bowel movement regularity.
- Soluble fiber — dissolves in water, forms a gel-like substance, softens stool
- Insoluble fiber — adds bulk to stool, accelerating its passage
- Water-rich foods — hydrate digestive tract and soften stool
- Natural sugars like sorbitol/fructose — may draw water into colon, acting as gentle laxatives
- Fermentable fibers/prebiotics — feed gut bacteria, fostering bowel regularity
Incorporating common grocery staples goes a long way toward preventing and relieving constipation.
20 Best Foods to Relieve and Prevent Constipation
Here are 20 of the best foods for gut health, with fiber content and practical tips for use.
1. Prunes (Dried Plums)
Why: Prunes are the classic go-to for constipation relief, containing both soluble and insoluble fiber and the natural sugar sorbitol, which has a mild laxative effect.
How much: 3–5 prunes daily.
- About 3g total fiber per 40g (¼ cup) serving
- Best eaten as is, added to oatmeal, or in trail mix
2. Apples
Why: Apples (especially with the skin) contain pectin, a type of soluble fiber shown to increase stool frequency and reduce the need for laxatives.
- One medium apple: approximately 4.8g fiber
- Eat raw or diced into yogurt, salads, or cereal
3. Pears
Why: High in both soluble fiber and sorbitol-fructose sugars that may draw water into the colon and ease passage of stool.
- One medium pear: 5.5g fiber
- Enjoy as a snack or slice into salads
What others are reading
4. Kiwifruit
Kiwis possess a unique enzyme called actinidin, which may support upper GI motility, in addition to their 2–3g fiber per fruit.
- One kiwi: about 2.3g fiber
- Eat whole (skin optional) or blended into smoothies
5. Berries (Raspberries, Blackberries)
Rich in fiber and water, raspberries are gut-friendly superstars, delivering 8g fiber per cup—twice that of strawberries. Blackberries also promote hydration and bulk.
- Best as a topping, snack, or smoothie ingredient
6. Figs
Dried figs are intensely fibrous—half a cup yields 7.3g fiber—and may help with both stool frequency and abdominal comfort.
7. Citrus Fruits (Oranges, Grapefruit)
Citrus fruits supply fiber, water, and naringenin, a flavanol that may gently stimulate bowels. An orange offers about 3.7g fiber; grapefruit even more.
8. Grapes
High skin-to-flesh ratio makes grapes a fiber- and water-rich snack perfect for relieving constipation. Wash and eat whole or toss into salads.
9. Beans, Lentils, and Other Pulses
Legumes like beans, lentils, chickpeas, and peas offer a dynamic blend of insoluble and soluble fiber—key for bulking and softening stool.
- Half-cup of cooked lentils: ~8g fiber
- Incorporate into chili, soups, or salads
10. Chia Seeds
A super-concentrated fiber boost (almost 11g per ounce), chia seeds absorb water to form a gel that softens and bulks stool.
- Add 1–2 tablespoons to smoothies, yogurt, or oatmeal
11. Oatmeal
Oats supply soluble fiber (beta-glucan), which attracts water, softens stool, and supports gentle passage—ideal for daily breakfast.
12. Whole Wheat and Other Whole Grains
Whole wheat bread, brown rice, quinoa, bulgur, and whole grain pasta provide insoluble fiber that cleanses the colon by increasing stool volume.
- Opt for 100% whole grain products over refined ones
13. Sweet Potatoes
Sweet potatoes are loaded with both insoluble and soluble fiber, chiefly cellulose, lignin, and pectin, supporting efficient bowel movements.
- One medium sweet potato: ~3.6g fiber
- Enjoy baked, mashed, or roasted
14. Spinach and Leafy Greens
Spinach, Brussels sprouts, broccoli, and kale are rich in fiber, magnesium (which draws water into the gut), and gut-healthy phytonutrients.
- 100g cooked spinach: 1.6g fiber
- Add to salads, omelets, or grain bowls
15. Artichokes, Jerusalem Artichoke, and Chicory
Artichoke and its relatives are prebiotic powerhouses, containing inulin, a fermentable fiber feeding gut bacteria and enhancing regularity.
- Raw artichoke: nearly 7g fiber per medium
16. Rhubarb
Rhubarb contains sennoside A, a natural compound that keeps water in the colon and facilitates soft, easy-to-pass stools.
17. Yogurt and Kefir
Fermented dairy with live and active cultures (probiotics) encourages a balanced gut microbiome, improving bowel function and softening stool. Kefir, specifically, has been linked to enhanced motility.
18. Nuts (Almonds, Walnuts, Pistachios)
Most nuts deliver a solid fiber punch (about 3g per ounce for almonds), healthy fats, and micronutrients, all supporting digestive flow. Key is portion control for calorie management.
19. Popcorn
Air-popped popcorn is a whole grain snack offering bulk-adding insoluble fiber. Just avoid excess salt, butter, or oil.
20. Water (and Herbal Teas)
While not a food, hydration is essential: without adequate water, high fiber foods can worsen constipation. Aim for at least 8 glasses daily, and consider warm herbal teas for added comfort.
Bonus Tips for Preventing and Relieving Constipation
- Increase fiber gradually to avoid gas or bloating — add one new food every few days.
- Drink water consistently, especially as fiber intake rises.
- Stay active — regular movement, from walking to yoga, enhances gut motility.
- Don’t ignore the urge to go. Train your body to establish a regular bathroom routine.
- Cut back on processed foods (white bread, pastries), dairy in excess, and fried/greasy items, which can slow digestion.
Sample Day of Constipation-Relief Meals
| Meal | Menu Example |
|---|---|
| Breakfast | Oatmeal with prunes, chia seeds, and raspberries; cup of kefir |
| Snack | Apple or pear with almond butter |
| Lunch | Lentil and spinach salad with whole wheat pita |
| Snack | Greek yogurt with figs or grapes |
| Dinner | Baked sweet potato, roasted artichokes, air-popped popcorn for snack |
Frequently Asked Questions (FAQs)
Q: Can increasing fiber make constipation worse at first?
A: Yes — a sudden jump in fiber intake may cause bloating or gas in some people. Increase fiber slowly and drink plenty of water for best results.
Q: Are all high fiber foods effective for everyone?
A: Everyone’s gut responds uniquely. Some may benefit more from soluble than insoluble fiber, and others from certain fruits or grains. It can take some trial-and-error to find your best routine.
Q: Are prunes safer than over-the-counter laxatives?
A: For most people with mild constipation, prunes and other foods are safe and effective. Chronic or severe constipation, however, may need medical attention and occasional use of laxatives under guidance.
Q: How much fiber do I need daily?
A: General guidelines recommend 25g/day for women and 38g/day for men, from food.
Q: Can children or pregnant women use these foods for constipation?
A: Yes — with some individual adjustment and attention to food allergies and tolerances. Always consult a pediatrician, doctor, or registered dietitian for age-appropriate fiber goals and recommendations.
Key Takeaways
- Focus on a fiber-rich, whole foods diet: fruits, vegetables, whole grains, nuts, and fermented foods are your best allies against constipation.
- Hydrate well, move daily, and listen to your body’s natural urges for optimal digestive health.
- If constipation persists despite diet and lifestyle changes, consult your healthcare provider.
References
- https://www.medicalnewstoday.com/articles/322382
- https://www.piedmont.org/living-real-change/5-foods-that-relieve-constipation
- https://www.healthline.com/nutrition/best-foods-for-constipation
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4291444/
- https://www.chop.edu/health-resources/food-medicine-food-therapy-constipation
- https://rbgastro.com/the-best-worst-foods-for-constipation/
- https://healthy.kaiserpermanente.org/content/dam/kporg/final/documents/health-education-materials/instructions/constipation-hi-en.pdf
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