Should You Eat Apples When Constipated?

January 3, 2026 •

3 min read

According to Johns Hopkins Medicine, apples are a recommended food for constipation due to their dual fiber content. This article explores why you should eat apples when constipated, distinguishing between the different fiber types and explaining how they work to provide relief.

Quick Summary

Apples contain pectin, a soluble fiber that softens stool, and insoluble fiber in their skin that adds bulk, making them effective for constipation relief. The best method depends on the severity of the issue, and caution is needed for some.

Key Points

Eat the Apple Skin: To maximize relief, consume the apple with its skin, which contains insoluble fiber to add bulk to stool.
Apples Contain Pectin: The soluble fiber pectin in apples helps to soften stool and ease bowel movements.
Dual Fiber Action: Apples contain a healthy balance of both soluble and insoluble fiber, making them an effective remedy.
Stay Hydrated: When increasing your fiber intake with apples, it is critical to also drink plenty of water to help the fiber work correctly.
Consider Applesauce for Milder Cases: Applesauce, which lacks the skin, provides soluble fiber and is often used for digestive issues like diarrhea, but is less effective for severe constipation.
Consult a Doctor for Severe Constipation: While a good home remedy, apples may not be sufficient for severe or chronic constipation, and a healthcare professional should be consulted.

The Dual Power of Fiber in Apples

Apples are a fiber powerhouse, containing both soluble and insoluble fiber that work together to aid digestion and relieve constipation. This combination makes them particularly effective for promoting regular bowel movements. However, the way you prepare the apple can change its effect on your digestive system.

Soluble Fiber: The Stool Softener

The soft inner part of the apple is rich in soluble fiber, specifically a type known as pectin. When this fiber mixes with water in your digestive tract, it forms a gel-like substance.

Adds Bulk: This gel adds bulk to your stool, giving it a more substantial consistency.
Softens Stool: The gel also acts as a natural stool softener, making bowel movements easier and more comfortable to pass.

Insoluble Fiber: The Bulking Agent

Most of the insoluble fiber in an apple is found in its skin. This type of fiber does not dissolve in water and remains largely intact as it travels through your intestines.

Increases Mass: It increases the bulk and weight of the stool, stimulating the movement of food through your digestive system.
Speeds Passage: This action helps speed up the passage of waste through the intestines, addressing the root cause of constipation.

Apples vs. Other Remedies: A Comparison Table


Remedy	Mechanism for Relief	Fiber Content	Water Content	Best For	Considerations
Whole Apple (with skin)	Balanced blend of soluble and insoluble fiber softens and bulks stool.	High	High	General constipation.	For best results, eat with skin.
Applesauce	Contains mostly soluble fiber (pectin), removing the insoluble fiber.	Lower	Moderate	Diarrhea or mild constipation.	Can be less effective for severe constipation.
Prunes / Prune Juice	High fiber, plus sorbitol, which has a laxative effect.	High	Moderate (dried) / High (juice)	More stubborn cases of constipation.	Very effective but can cause gas or bloating.
Kiwifruit	Contains fiber, water, and the enzyme actinidin, which aids digestion.	Moderate	High	Consistent and effective relief.	May improve stool consistency.

How to Eat Apples to Maximize Constipation Relief

To get the most benefit from eating apples when constipated, preparation is key. A raw, whole apple with the skin is the most potent option for stimulating bowel movements due to its maximum fiber content. However, other forms may be suitable depending on the severity of your symptoms.

Best practices for eating apples:

Eat the skin: Do not peel the apple, as the skin contains the majority of the insoluble fiber needed to bulk up your stool.
Stay hydrated: Apples have a high water content, but drinking plenty of water throughout the day is crucial for fiber to work effectively. Water helps the soluble fiber form its gel, and a lack of fluid can worsen constipation.
Consider cooked apples: If you are sensitive to raw foods, cooked apples or applesauce can still provide soluble fiber. However, remember this method removes the insoluble fiber found in the skin.
Listen to your body: If you are already very constipated and have a blocked feeling, adding a large amount of fiber at once might be counterproductive. In such cases, a more gradual approach or trying other remedies like prune or pear juice might be better, as recommended by some gastroenterologists.

The Science Behind Apple's Effectiveness

Apples contribute to gut health through their prebiotic effect. The pectin in apples acts as a prebiotic, nourishing the beneficial bacteria in your gut. A healthy gut microbiome is essential for proper digestion and regular bowel movements. This prebiotic action, combined with the stool-bulking and softening properties of both fiber types, provides a comprehensive approach to digestive wellness.

Conclusion: Apples as a First-Line Defense

For many people experiencing mild to moderate constipation, a daily apple with the skin can be a simple, natural, and effective first-line defense. Its combination of soluble pectin and insoluble fiber works synergistically to both soften and add bulk to stool, promoting smoother, more regular bowel movements. While more potent remedies like prunes exist, the gentle yet effective action of apples makes them an ideal daily dietary addition. For severe or chronic constipation, however, it is always best to consult a healthcare professional to rule out underlying issues and create a more personalized, long-term eating plan.

For Further Reading

For additional information on managing constipation through diet and lifestyle, the National Institute of Diabetes and Digestive and Kidney Diseases offers a wealth of resources on their website.

Frequently Asked Questions

If you are already severely constipated, adding a large dose of fiber suddenly can sometimes cause blockages or worsen symptoms. Gradually increase fiber intake and ensure you are also drinking enough water.

Both green and red apples contain beneficial fiber. Green apples may have a slightly higher pectin content, but the most important factor is eating the apple with the skin to get both soluble and insoluble fiber.

Apple juice contains sorbitol, which has a mild laxative effect, but it lacks the significant amount of fiber found in whole apples. For fiber-rich relief, the whole apple is far more effective.

There is no exact number, but including one or two medium-sized apples with the skin in your daily diet is a good starting point for promoting regularity. Pay attention to your body's response.

For infants and toddlers, a small amount of diluted apple or pear juice is often recommended for constipation, but whole, raw apples are not suitable for very young children. Consult a pediatrician before changing your child's diet.

Soluble fiber (pectin) dissolves in water to form a gel that softens stool, while insoluble fiber (found in the skin) adds bulk and pushes waste through the intestines.

If you are unable to eat the apple skin due to sensitivity or another issue, you will primarily receive the benefits of the soluble fiber. This is still helpful, but may be less effective than eating the whole apple for relief.