What are the best foods for relieving constipation? Discover the 17 foods that can help you stay regular and relieve constipation.

Prunes: A Natural Laxative

Prunes, also known as dried plums, are a widely used natural remedy for constipation. They contain high amounts of fiber, with nearly 3 grams per 1/4-cup serving, which is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber. The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, adding bulk. The soluble fiber is fermented in the colon to produce short-chain fatty acids, which can also increase stool weight. Additionally, prunes contain sorbitol, a sugar alcohol that is not well absorbed by the body, causing water to be pulled into the colon and leading to a laxative effect in some people. Prunes also contain phenolic compounds that can stimulate beneficial gut bacteria, contributing to their laxative properties. One study found that eating 3.5 ounces of prunes per day significantly improved stool frequency and consistency compared to treatment with psyllium, a type of dietary fiber.

Apples: Pectin-Rich for Constipation Relief

Apples are rich in fiber, with one medium apple containing 4.8 grams of fiber, which is 19% of the RDI. While most of the fiber is insoluble, apples also contain soluble fiber in the form of pectin. In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can pull water into the colon, softening the stool and decreasing gut transit time. One study found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut. Another study on rats found that a diet of apple fiber increased stool frequency and weight, even when the rats were given morphine, which can cause constipation.

Pears: Fiber, Fructose, and Sorbitol for Regularity

Pears are another fruit rich in fiber, with a medium-sized pear containing 5.5 grams of fiber, which is 22% of the RDI. In addition to the fiber benefits, pears are particularly high in fructose and sorbitol compared to other fruits. Fructose is a type of sugar that some people absorb poorly, meaning that it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement. Pears also contain the sugar alcohol sorbitol, which is not well absorbed by the body and can act as a natural laxative by bringing water into the intestines.

Kiwi: A Fiber-Packed Constipation Remedy

One kiwi (about 75 grams) contains around 2.3 grams of fiber, which is 9% of the RDI. In one study, healthy adults who consumed a kiwi-derived supplement for 28 days experienced significant increases in the number of daily bowel movements, compared to a control group. Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and softer stools. The high fiber content and potential laxative effects of kiwi make it an effective natural remedy for constipation.

Berries: Fiber and Antioxidants for Digestive Health

Berries, such as raspberries, blackberries, and blueberries, are rich in fiber and can help relieve constipation. One cup of raspberries contains 8 grams of fiber, which is 32% of the RDI. Blackberries and blueberries also contain significant amounts of fiber, with 7.6 grams and 3.6 grams per cup, respectively. The fiber in berries can help add bulk to the stool and promote regular bowel movements. Additionally, berries are high in antioxidants, which can help reduce inflammation in the digestive tract and support overall digestive health.

Flaxseeds: A Fiber-Rich Superfood for Constipation

Flaxseeds are a highly nutritious superfood that can also help relieve constipation. One tablespoon of ground flaxseeds contains 3 grams of fiber, which is 12% of the RDI. The fiber in flaxseeds can help add bulk to the stool and promote regular bowel movements. Furthermore, flaxseeds contain omega-3 fatty acids, which can help reduce inflammation in the gut and support overall digestive health.

Chia Seeds: Fiber and Gel-Forming Abilities for Constipation Relief

Chia seeds are another powerful superfood that can help with constipation. One ounce (about 2 tablespoons) of chia seeds contains 10 grams of fiber, which is 40% of the RDI. When chia seeds are mixed with liquid, they form a gel-like substance that can help absorb water and add bulk to the stool, promoting regular bowel movements. Additionally, chia seeds contain soluble fiber that can be fermented by gut bacteria, producing short-chain fatty acids that can help improve digestion.