Nutrition and Your Gut: What to eat to relieve constipation?

October 19, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), millions of adults experience constipation, making it a common digestive complaint. Understanding what to eat to relieve constipation is often the first and most effective step toward restoring regular bowel movements and improving gut health.

Quick Summary

Dietary fiber and adequate hydration are key to promoting regularity and softening stools. Specific foods, including prunes, kiwi, flaxseeds, and various fruits, vegetables, and legumes, can effectively alleviate constipation. Probiotic-rich foods also contribute to a healthy gut microbiome, which is crucial for digestion.

Key Points

Increase Fiber Intake: Prioritize high-fiber foods like prunes, kiwis, berries, and legumes to add bulk and softness to stool.
Stay Hydrated: Drink plenty of water and clear liquids, as fiber needs fluid to work effectively and prevent stools from becoming hard.
Incorporate Natural Laxatives: Foods containing natural laxatives, such as the sorbitol in prunes and pectin in apples, can accelerate bowel movements.
Add Probiotics: Include fermented foods like kefir and yogurt, which contain beneficial bacteria that can improve gut health and soften stools.
Increase Fiber Gradually: Avoid shocking your system by slowly increasing your daily fiber intake over several weeks to minimize gas and bloating.
Limit Processed Foods: Reduce intake of low-fiber processed foods, refined grains, and high-fat dairy, which can contribute to constipation.

The Power of Fiber: Soluble and Insoluble

Dietary fiber is the indigestible part of plant foods that plays a crucial role in preventing and relieving constipation. There are two main types of fiber, and a balanced diet includes both to promote regular bowel movements.

Soluble Fiber

Soluble fiber dissolves in water, forming a gel-like substance that helps soften stool and add bulk. This makes the stool easier to pass through the intestines. Excellent sources of soluble fiber include:

Oats and oat bran
Apples (with skin)
Pears
Beans and lentils
Barley and rye
Carrots and citrus fruits

Insoluble Fiber

Insoluble fiber does not dissolve in water. Instead, it adds bulk to the stool and speeds up its passage through the digestive system. This helps prevent the stool from becoming hard and dry. Sources of insoluble fiber include:

Whole grains, like whole-wheat bread and pasta
Wheat bran
Nuts and seeds
Leafy greens, such as spinach and kale
The skins of many fruits and vegetables

Top Food Picks for Constipation Relief

Incorporating specific foods known for their laxative properties can provide targeted relief. Here are some of the best choices:

Prunes: This classic remedy is effective due to its high fiber content and sorbitol, a sugar alcohol with a natural laxative effect. Prunes and prune juice can significantly increase stool frequency.
Kiwi: Studies show that eating two gold kiwifruits daily can help improve bowel movements and reduce straining. Kiwi contains fiber and the enzyme actinidin, which aids digestion.
Flaxseeds: Just one tablespoon of whole flaxseeds provides a blend of soluble and insoluble fiber. When mixed with water, they form a gel that helps soften stools. Flaxseeds can be added to oatmeal, yogurt, or smoothies.
Berries: Raspberries, blackberries, and strawberries are packed with fiber and water, which help alleviate constipation. A cup of raspberries, for instance, contains a substantial amount of fiber.
Legumes: Beans, lentils, and chickpeas are excellent sources of both types of fiber and can add weight and bulk to your stool. Adding them to soups, salads, or casseroles is a great way to boost your fiber intake.
Leafy Greens: Spinach, kale, and collard greens are high in insoluble fiber, which promotes bulk and regular bowel movements. Cooking them can make them easier to digest for some people.
Sweet Potatoes: A medium sweet potato, eaten with the skin, provides a healthy dose of fiber.

The Crucial Role of Hydration

Drinking enough water is just as important as eating fiber. Fiber absorbs water to work effectively, and without sufficient fluid, it can actually worsen constipation. Aim for at least eight 8-ounce glasses of water or other clear liquids daily. Warm liquids, like herbal tea or warm water, can also help stimulate bowel movements.

What to Limit or Avoid

To support regular digestion, consider reducing your intake of certain foods that can slow things down:

Processed Foods: Items like white bread, pastries, and chips are low in fiber and can contribute to constipation.
High-Fat Meats and Dairy: Large quantities of meat, eggs, and cheese with high fat content can be constipating for some individuals. Low-fat or non-fat options are generally better.
Alcohol and Caffeine: These can have a dehydrating effect on the body, which can lead to harder, drier stools.

Soluble vs. Insoluble Fiber: A Comparison


Feature	Soluble Fiber	Insoluble Fiber
Function	Dissolves in water to form a gel; softens stool.	Adds bulk to stool; speeds up transit time.
Effect on Stool	Softer, easier to pass.	Bulky, faster moving.
Sources	Oats, apples, pears, beans, peas, carrots.	Whole grains, leafy greens, nuts, seeds, fruit skins.
Benefit	Helps regulate bowel movements and can lower cholesterol.	Promotes regularity and prevents hard, dry stools.

How to Introduce More Fiber Safely

Increasing your fiber intake too quickly can cause gas, bloating, and cramping. It's best to increase your fiber gradually over a few weeks to allow your digestive system to adjust. Start by adding just a few grams of fiber per day, and be sure to increase your fluid intake alongside it.

Conclusion: A Holistic Approach to Relief

Addressing constipation through diet is a holistic and effective strategy. By prioritizing fiber-rich foods, staying adequately hydrated, and incorporating natural remedies like prunes and kiwis, you can encourage healthy, regular bowel movements. For lasting results, consistency is key—make these dietary and lifestyle changes part of your routine. If dietary changes aren't enough, consider consulting a healthcare professional to rule out underlying issues. For more in-depth information, you can visit the National Institute of Diabetes and Digestive and Kidney Diseases at NIDDK.gov.

Frequently Asked Questions

For fast relief, focus on high-fiber foods with natural laxative properties. Prunes and prune juice are well-known for their effectiveness due to fiber and sorbitol. Kiwifruit and drinking plenty of water can also help get things moving quickly.

Ripe bananas can help with constipation due to their soluble and insoluble fiber content. However, unripe (green) bananas, which contain resistant starch, can sometimes worsen constipation for some individuals.

For most adults, the recommended daily fiber intake is between 25 and 38 grams, depending on age and sex. It is important to increase your fiber intake slowly and drink plenty of water to help it work correctly.

Hydration is essential because fiber absorbs water in the digestive tract. Without enough fluid, fiber can make stools harder and more difficult to pass. Drinking ample water helps keep stools soft and bulky.

Both soluble and insoluble fiber are important. Soluble fiber softens stool by forming a gel, while insoluble fiber adds bulk and speeds up movement through the intestines. A combination of both is most effective.

To ease constipation, it is generally recommended to limit processed foods, refined grains like white bread, and high-fat foods. Alcohol and excessive caffeine should also be limited, as they can cause dehydration.

Yes, probiotic-rich foods like yogurt, kefir, and sauerkraut can introduce beneficial bacteria to the gut microbiome. A healthier gut environment can improve digestion and may help with constipation.

Increase your fiber intake gradually to avoid bloating and gas. Incorporate high-fiber foods one at a time and ensure you are also drinking more water. Your digestive system needs time to adjust to the change.