If you’ve ever experienced the discomfort and frustration of constipation, you know how important it is to find quick, natural relief. The good news is that the key to overcoming constipation may be as close as your kitchen. Certain nutrient-dense foods contain fiber, hydration, and other properties. This article will explore the 30 best foods to help you relieve constipation naturally. Whether you’re dealing with occasional bouts of constipation or more chronic digestive issues, these foods can provide gentle, effective relief.
What is Constipation: More Than Just Discomfort
Medically speaking, constipation is typically defined as having fewer than three bowel movements per week. It is often accompanied by straining, hard stools, or a feeling of incomplete evacuation.
Several factors can contribute to constipation:
- Insufficient fiber intake: The modern Western diet often lacks adequate fiber, with most Americans consuming only 15 grams daily versus the recommended 25-30 grams
- Dehydration: Not drinking enough water makes stool harder and more difficult to pass as the colon absorbs excess water from waste
- Sedentary lifestyle: Regular movement helps stimulate intestinal activity through mechanical and hormonal pathways
- Stress and anxiety: The gut-brain connection means mental states affect digestive function via the enteric nervous system
- Certain medications: Many prescription drugs, including opioids, antidepressants, iron supplements, and blood pressure medications, list constipation as a side effect
- Ignoring the urge: Delaying bowel movements can weaken natural signals over time and lead to chronic constipation
- Hormonal fluctuations: Changes during pregnancy, menstruation, or menopause can slow digestive transit
- Aging: Intestinal muscles may weaken with age, resulting in slower movement of waste
Research found that about 16% of adults experience symptoms of constipation, with the number rising to nearly 33% in adults over 60. Women are also more likely than men to report constipation, particularly during pregnancy or hormonal changes.
Fortunately, simple dietary changes can address many causes of constipation naturally. Let’s explore the 20 most effective foods for promoting regular, healthy bowel movements.
30 Best Foods to Help Relieve Constipation
High-Fiber Fruits That Will Transform Your Digestive Health
1. Prunes (Dried Plums)
You’ve probably heard your grandmother recommend prunes for constipation—and she was absolutely right. These wrinkly little fruits have earned their reputation as nature’s laxative for good reason.
When you eat prunes, you’re getting both soluble and insoluble fiber—about 2 grams per 1-ounce serving. But what makes prunes particularly magical for your constipation is their high sorbitol content, a natural sugar alcohol that has a gentle laxative effect on your body.
Research found that prunes were actually more effective than psyllium (a common fiber supplement) for improving how often you go and the consistency of your stool.
You can add 4-5 prunes to your morning oatmeal or blend them into your favorite smoothie. Many people find that eating a few prunes before bed helps them wake up ready for a comfortable morning bathroom visit.
2. Apples
You know the saying “an apple a day keeps the doctor away”? It might as well be “an apple a day keeps constipation at bay!” When you bite into a crisp apple, you’re consuming about 4.4 grams of fiber per medium fruit. Much of this is in the form of pectin, a soluble fiber that pulls water into your intestines, creating a softer stool that’s easier to pass.
The peel contains insoluble fiber that adds bulk to your stool, so always eat your apples with the skin intact if you’re trying to relieve constipation. For a delicious, digestion-friendly snack, you can try sliced apples with a tablespoon of almond butter—the combination satisfies your sweet tooth while giving your digestive system a double dose of fiber.
3. Pears
Similar to apples but even more effective for some people, pears offer an impressive 5.5 grams of fiber per medium fruit. When you eat a juicy pear, you’re getting a high amount of sorbitol and fructose that helps increase water in your intestines, softening your stools and stimulating bowel movements.
Have you noticed how a perfectly ripened pear seems to help more with constipation than a hard, unripe one? That’s because ripened pears contain more accessible fiber and natural sugars that your body can use more effectively.
4. Kiwi
Don’t underestimate these fuzzy little fruits! When you eat two medium kiwis, you’re getting about 4 grams of fiber, plus an enzyme called actinidin that can significantly improve your digestion.
A fascinating study found that people who ate two kiwis daily for four weeks experienced much better bowel function. Try slicing kiwis into your morning yogurt, adding them to fruit salads, or—if you’re feeling adventurous—eating them with the skin on after washing thoroughly. The skin actually contains a good portion of the fiber, though many people prefer to peel it.
5. Berries
Berries aren’t just delicious—they’re your digestive system’s best friend. When you enjoy a cup of raspberries, you’re consuming an impressive 8 grams of fiber. Blackberries and strawberries are similarly beneficial. Beyond their fiber content, berries provide plenty of water and contain natural plant compounds that support your overall digestive health.
Don’t worry about whether you buy fresh or frozen—frozen berries retain their nutritional value and can be more economical, especially out of season. Add a handful to your breakfast cereal, blend them into smoothies, or enjoy them as a naturally sweet dessert topped with a dollop of yogurt.
Vegetables That Will Revolutionize Your Digestive Regularity
6. Sweet Potatoes
When you bake a medium sweet potato, you’re preparing about 4 grams of fiber with the perfect mix of soluble and insoluble types. The fiber, combined with their high water content and natural sugars, makes sweet potatoes excellent for promoting regular bowel movements. Many people find them gentler on the digestive system than regular potatoes.
For maximum constipation relief, eat your sweet potatoes with the skin on—that’s where much of the fiber hides. Try them as a side dish drizzled with a little olive oil, mash them up with a touch of cinnamon, or use them as the base for a nutrient-dense breakfast bowl topped with nuts and a drizzle of maple syrup.
7. Broccoli
Your mother was right about eating your broccoli! These little green trees are digestive health champions. When you eat a cup of cooked broccoli, you’re giving your body about 5 grams of fiber. Additionally, broccoli contains a compound called sulforaphane that promotes the growth of beneficial bacteria in your gut—the kind that help keep you regular.
If you find raw broccoli difficult to digest or causes gas, try lightly steaming it. This makes it gentler on your stomach while preserving most of its fiber content. Toss your steamed broccoli with olive oil, a squeeze of fresh lemon juice, and a sprinkle of sea salt for a simple, delicious side dish that supports healthy digestion.
8. Spinach
Dark leafy greens like spinach provide not just fiber but also magnesium—a mineral that helps relax the muscles in your digestive tract and draws water into your colon to ease constipation. When you cook a cup of spinach (which shrinks considerably), you’re getting about 4 grams of fiber.
Don’t like the taste of spinach? Try incorporating it into foods you already enjoy—add it to smoothies (you’ll barely taste it alongside sweet fruits), fold it into omelets, mix it into pasta dishes, or simply sauté it with garlic as a side dish.
9. Artichokes
You might not think of artichokes as a go-to vegetable, but when it comes to fighting constipation, they deserve a spot in your shopping cart. When you prepare a medium artichoke, you’re serving up an impressive 7 grams of fiber, making it one of the highest-fiber vegetables available.
Don’t be intimidated by fresh artichokes—they’re actually quite simple to prepare. Steam or roast them and enjoy pulling off the leaves to scrape with your teeth, working your way to the tender heart.
If that seems like too much work, canned or jarred artichoke hearts work well too—add them to salads, pasta dishes, or pizzas for a fiber boost that helps keep you regular.
10. Brussels Sprouts
These miniature cabbages provide about 4 grams of fiber per cup when cooked. When you incorporate Brussels sprouts into your meals, you’re not just getting fiber—you’re supporting a healthy gut microbiome, which is crucial for proper digestion and regular bowel movements.
If you’ve turned your nose up at Brussels sprouts in the past, it’s time to give them another chance. Roasting them with a drizzle of olive oil and a sprinkle of salt transforms them into a caramelized, delicious side dish that even vegetable skeptics often enjoy.
Whole Grains That Will Keep Your Digestive System Running Smoothly
11. Oats
When you start your day with a bowl of oatmeal, you’re giving your digestive system a head start. Oats contain beta-glucans, a type of soluble fiber that forms a gel-like substance in your gut. This helps soften your stools and makes them easier to pass. A half-cup of dry oats provides about 4 grams of fiber to support healthy bowel movements.
Overnight oats make an excellent breakfast option if you’re battling constipation. Simply combine rolled oats with milk or a plant-based alternative, add fruits like berries or sliced banana, and refrigerate overnight for a ready-to-eat morning meal.
12. Brown Rice
When you swap white rice for brown rice, you’re making an easy yet effective change to increase your fiber intake. A cup of cooked brown rice contains about 3.5 grams of fiber, compared to less than 1 gram in white rice. That difference might seem small, but it adds up significantly over time.
Brown rice has a nuttier flavor and chewier texture than white rice, making it an excellent base for grain bowls, stir-fries, and hearty soups. Try cooking a larger batch at the beginning of the week to have on hand for quick meals—your digestive system will appreciate the consistent fiber source.
13. Quinoa
Though technically a seed, quinoa functions like a grain in your meals and provides about 5 grams of fiber per cooked cup. When you include quinoa in your diet, you’re also getting a complete protein source, making it particularly valuable if you follow a plant-based eating style.
One of the benefits of quinoa is how quickly it cooks compared to most whole grains—you’ll have it ready in about 15 minutes. Use it in salads for lunch, as a warm breakfast porridge with cinnamon and fruit, or as a base for veggie bowls at dinner. Its versatility makes it easy to incorporate into your regular meal rotation.
14. Barley
This ancient grain might be one of your digestive system’s best friends. When you cook barley, you’re preparing one of the richest sources of both soluble and insoluble fiber, with about 6 grams per cooked cup. The beta-glucans in barley, similar to those found in oats, are particularly effective for improving your bowel regularity.
Try using barley in soups and stews where it adds a pleasant chewiness, in grain salads mixed with roasted vegetables, or as a risotto-like side dish. Pearl barley cooks faster than hulled barley but has slightly less fiber due to more processing—both types are excellent for constipation relief.
15. Whole Wheat Bread and Pasta
Making the simple switch from refined white flour products to those made with whole wheat can significantly increase your daily fiber intake. When you eat two slices of whole wheat bread, you’re getting about 4 grams of fiber, and a cup of whole wheat pasta contains approximately 6 grams.
To ensure you’re getting the maximum fiber benefit, look for products where “whole wheat flour” is listed as the first ingredient—not “enriched” or “wheat” flour, which are just clever ways of saying refined white flour.
Legumes: Your Digestive System’s Best Friends
16. Black Beans
When you include black beans in your meals, you’re serving up one of the most fiber-rich foods available—about 15 grams per cooked cup. The combination of soluble and insoluble fiber works to both soften your stools and add bulk, creating the perfect consistency for easy passage.
If you’re new to eating beans, you might worry about gas or bloating. Start with smaller portions (¼ to ⅓ cup) and gradually increase your intake to allow your digestive system to adjust. Incorporate black beans into tacos, burritos, soups, or salads. Properly rinsing canned beans can also help reduce gas-producing compounds.
17. Chickpeas (Garbanzo Beans)
Adding chickpeas to your diet provides approximately 12 grams of fiber per cooked cup. When you eat chickpeas regularly, you’re also consuming resistant starch, which feeds the beneficial bacteria in your gut—the kind that help maintain healthy bowel function.
Roasted chickpeas make a crunchy, fiber-rich snack that can replace less nutritious options like chips. You can also add them to salads, grain bowls, or pasta dishes. Hummus, made from pureed chickpeas, is another delicious way to incorporate them into your meals—spread it on whole grain toast or use it as a dip for raw vegetables for a double fiber boost.
18. Lentils
One of the benefits of choosing lentils is that they cook more quickly than beans—no soaking required—while still providing about 15 grams of fiber per cooked cup. Different varieties (red, green, brown, black) offer slightly different nutrient profiles, but all are fiber powerhouses that can help relieve your constipation.
Lentil soup is a classic choice, especially during colder months, but these versatile legumes can also star in cold salads, veggie burgers, or as a meat substitute in dishes like bolognese sauce. Red lentils cook down to a soft consistency perfect for pureed soups, while green and brown varieties hold their shape better for salads and side dishes.
19. Split Peas
Whether you choose green or yellow, split peas contain approximately 16 grams of fiber per cooked cup. They break down easily during cooking, creating a creamy texture perfect for soups and stews that soothe your digestive system.
Traditional split pea soup is warming and satisfying, especially during colder months. For a different flavor profile, try Indian-inspired dal made with yellow split peas, curry spices, and coconut milk. The combination of fiber, protein, and aromatic spices (many of which aid digestion) makes this an excellent meal for constipation relief.
Nuts, Seeds, and Healthy Fats That Lubricate Your Digestive System
20. Chia Seeds
These tiny seeds have become popular for good reason—they pack an impressive nutritional punch, with about 10 grams of fiber per ounce (about two tablespoons). When you add chia seeds to liquid, you’ll notice they form a gel-like substance—this same process happens in your digestive tract, helping to ease constipation by softening and bulking stools.
Chia pudding (made by mixing the seeds with milk or a plant-based alternative and refrigerating overnight) makes a fiber-rich breakfast or snack. You can also sprinkle them on yogurt, oatmeal, or blend them into smoothies.
21. Flaxseeds
When you incorporate ground flaxseeds into your diet, you’re consuming approximately 8 grams of fiber per ounce, plus omega-3 fatty acids that help reduce inflammation in your digestive tract. The mucilage (gummy compound) in flaxseeds gives them natural laxative properties that can gently stimulate your bowels.
It’s important to use ground flaxseeds (or grind them yourself in a coffee grinder) rather than whole seeds, which can pass through your digestive system undigested—offering no benefit for constipation. You can add a tablespoon to your smoothies, yogurt, oatmeal, or baked goods.
22. Almonds
When you snack on a one-ounce serving of almonds (about 23 nuts), you’re consuming 3.5 grams of fiber. These nuts also provide healthy fats and magnesium, which help relax the muscles in your digestive tract and can ease constipation symptoms.
Raw or roasted almonds make a convenient, portable snack. You might also enjoy almond butter spread on whole-grain toast or apple slices for a fiber-rich treat.
23. Avocado
Adding half a medium avocado to your meal contributes about 5 grams of fiber to your diet, along with heart-healthy monounsaturated fats that can help lubricate your intestines and ease the passage of stool.
Beyond guacamole and avocado toast, try adding avocado to smoothies for creaminess (you’ll barely taste it alongside sweet fruits), using it as a mayonnaise substitute in sandwiches, or incorporating it into salads. The combination of fiber and healthy fats makes avocados particularly effective for constipation relief.
Hydrating Foods and Natural Remedies That Get Things Flowing
24. Coconut Water
Though not particularly high in fiber, coconut water offers a unique benefit for constipation—it’s rich in electrolytes like potassium and magnesium, which help regulate muscle contractions in your digestive tract. When you drink coconut water, you’re also increasing your hydration, which is crucial for preventing constipation.
Use coconut water as the liquid base for smoothies, or simply enjoy it chilled as a refreshing beverage, especially after exercise when you need to replenish both fluids and electrolytes.
25. Yogurt with Live Cultures
When you eat yogurt containing probiotics (beneficial bacteria), you’re supporting a healthy gut microbiome, which is essential for proper digestion and regular bowel movements. Look for yogurt labeled with “live active cultures” for maximum probiotic benefit—these friendly bacteria can help improve transit time in your intestines.
For a constipation-fighting breakfast, top Greek yogurt with ground flaxseeds, berries, and a drizzle of honey. The combination provides both probiotics and fiber for comprehensive digestive support. If you’re lactose intolerant, look for lactose-free yogurt options, or try plant-based yogurts with added probiotics.
26. Kefir
This tangy fermented milk drink contains even more probiotic strains than regular yogurt, making it excellent for your gut health. When you incorporate kefir into your diet, you’re introducing beneficial bacteria that can help regulate your digestive processes.
Enjoy kefir straight as a beverage, use it as the liquid in smoothies, or pour it over granola or fruit for a probiotic-rich breakfast or snack. Many people who struggle with constipation find that starting their day with a small glass of kefir helps maintain regularity throughout the day.
27. Sauerkraut and Kimchi
These fermented cabbage products provide both fiber and probiotics for your digestive system. When you eat fermented vegetables, you benefit from the fermentation process that creates beneficial bacteria while also making the vegetables easier to digest than their raw counterparts.
Add a small serving (2-3 tablespoons) of sauerkraut or kimchi as a side dish with meals, use them as sandwich toppings, or incorporate them into grain bowls for a tangy, probiotic-rich accent. Start with small amounts if you’re not used to fermented foods, as their strong flavors and active cultures can be powerful.
Natural Digestive Aids That Gently Stimulate Your System
28. Ginger
Fresh ginger root has been used as a digestive aid for thousands of years across many cultures. When you incorporate ginger into your diet, you’re helping to stimulate digestive secretions, increase gut motility, and reduce inflammation in your digestive tract.
Try sipping ginger tea throughout the day, adding fresh grated ginger to stir-fries or smoothies, or steeping sliced ginger in hot water with lemon and honey for a soothing digestive tonic. Many people find that a cup of ginger tea after meals helps prevent the uncomfortable fullness that can accompany constipation.
29. Olive Oil
When you consume a tablespoon of olive oil, particularly on an empty stomach, you’re helping to lubricate your intestinal walls and stimulate your digestive system. The healthy fats in olive oil can help ease the passage of stool through your intestines.
Drizzle extra virgin olive oil over vegetables, use it in salad dressings, or take a small amount (1-2 teaspoons) straight in the morning to help stimulate digestion.
30. Aloe Vera Juice
When you drink aloe vera juice in small amounts, you’re consuming compounds that increase intestinal water content, stimulate mucus secretion, and encourage the growth of beneficial gut bacteria. All of these effects can help relieve your constipation symptoms.
It’s important to look for aloe vera juice specifically formulated for internal consumption (not the gel for topical use). Start with a small amount (1-2 tablespoons) diluted in water or juice, as too much can cause cramping.
When Is It Time to Call Your Doctor?
While dietary changes can often help relieve constipation, it’s important to consult your healthcare provider if:
- Your constipation lasts more than two weeks despite dietary changes
- You experience severe abdominal pain along with constipation
- You notice blood in your stool
- Your constipation alternates with diarrhea
- You’re losing weight without trying
- Lifestyle changes don’t improve your symptoms
Remember that occasional constipation is common, but chronic issues may signal an underlying condition that needs medical attention.
