Understanding What Foods Are Laxatives for Better Digestion

December 6, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, around 16% of U.S. adults experience constipation. Fortunately, incorporating certain foods are laxatives can be a safe and effective way to promote regularity and relieve discomfort.

Quick Summary

Constipation affects many people, but dietary changes can offer relief. Certain fruits, vegetables, and grains contain compounds like fiber and sorbitol that naturally stimulate bowel movements and soften stool. These foods aid in moving waste through the digestive tract smoothly and promoting overall gut health.

Key Points

Fiber is Essential: Dietary fiber, both soluble and insoluble, is the primary reason most foods act as laxatives by adding bulk and softening stool.
Prunes and Sorbitol: Prunes are highly effective natural laxatives due to their high fiber content and sorbitol, a sugar alcohol that draws water into the intestines.
Variety of Sources: A balanced diet with a mix of high-fiber fruits, vegetables, legumes, and whole grains provides the best results for consistent digestive regularity.
Hydration is Crucial: Increasing fiber intake must be paired with sufficient water intake, as fiber absorbs water to be most effective at softening stool.
Gradual Change is Best: Introducing high-fiber foods slowly prevents digestive discomfort like gas and bloating.
Probiotics and Prebiotics: Foods like kefir and artichokes support a healthy gut microbiome, which is vital for regular bowel function.
Specific Compounds: Some foods contain unique compounds, like sennoside A in rhubarb or pectin in apples, which contribute to their laxative properties.

How Natural Laxatives Work in Your Body

Natural laxatives primarily work through their high content of two key components: dietary fiber and certain natural compounds like sorbitol and senna compounds. Fiber, which is the indigestible part of plant foods, adds bulk to stool, making it softer and easier to pass. It comes in two forms, and most laxative foods contain a healthy mix of both.

Soluble Fiber: Dissolves in water to form a gel-like substance. This gel helps soften the stool and improves its consistency, promoting smoother passage. Great sources include oats, apples, beans, and chia seeds.
Insoluble Fiber: Adds bulk to the stool and accelerates its movement through the digestive system. Foods like whole grains, leafy greens, and the skins of fruits and vegetables are rich in insoluble fiber.

Besides fiber, some foods contain other active ingredients. For example, prunes contain sorbitol, a sugar alcohol that draws water into the large intestine, creating a laxative effect. Rhubarb contains a compound called sennoside A, which affects water absorption in the intestines and stimulates bowel movements. Prebiotic fibers found in foods like artichokes and chicory feed the beneficial bacteria in your gut, improving overall digestive health and function.

Top Foods Known for Laxative Effects

Several common foods are renowned for their ability to promote regularity. Integrating a variety of these into your diet can be a gentle yet powerful strategy for managing constipation.

Prunes (Dried Plums): A classic natural remedy, prunes are a fantastic source of fiber and sorbitol, which has a natural laxative effect.
Kiwi: This fruit is a fiber-rich powerhouse. Studies have shown that consuming two kiwis per day can help relieve constipation and improve stool consistency.
Apples and Pears: Both fruits are excellent sources of fiber and contain pectin, which can improve bowel function. Eating them with the skin on maximizes the fiber content. Pears also contain sorbitol.
Berries: Loaded with fiber and water, berries like raspberries and blackberries can help bulk up stool and keep you hydrated.
Legumes: Beans, lentils, and peas contain a mix of soluble and insoluble fiber that helps with both stool bulk and softness.
Chia Seeds and Flaxseeds: These tiny seeds are incredibly high in fiber. When mixed with water, they form a gel that can help soften stool and add bulk.
Leafy Greens: Vegetables like spinach, broccoli, and Brussels sprouts are packed with fiber, which adds weight and bulk to stool, making it easier to pass.
Oats: A great source of soluble fiber, oats absorb water and can help soften stools. Oat bran is particularly effective.
Sweet Potatoes: Containing both soluble and insoluble fiber, sweet potatoes can have a positive effect on bowel movements.

Comparison of Natural Laxative Foods

To help you decide which foods to add to your diet, here is a comparison based on their primary laxative compound and fiber content.


Food Item	Primary Laxative Compound	Fiber Content (Approximate)	Digestive Benefit	Best For
Prunes	Sorbitol, Fiber	3.8g per 5 prunes	Softens stool by drawing water into intestines and adding bulk.	Regular consumption, quick relief.
Kiwi	Fiber, Actinidin	2g per medium fruit	Improves stool consistency and transit time.	Gentle and well-tolerated relief.
Flaxseeds	Soluble & Insoluble Fiber	2.5g per tbsp	Adds bulk and softness to stool; forms a gel when mixed with water.	Supplementing cereals and yogurts.
Legumes	Soluble & Insoluble Fiber	19g per cup (navy beans)	Adds significant bulk and softens stool.	Boosting overall fiber intake in meals.
Oats	Soluble Fiber	4.8g per 1/3 cup (oat bran)	Softens stool by absorbing water.	A fiber-rich breakfast option.
Rhubarb	Sennoside A	2.2g per cup	Stimulant effect, decreases water absorption from colon.	Occasional, quick relief.

Incorporating and Maximizing the Effects of Laxative Foods

Adding these foods to your diet is the first step, but you also need to make sure you consume them correctly to get the maximum benefit. Gradually increase your fiber intake to avoid gas and bloating, and most importantly, stay hydrated. Drinking plenty of water is crucial because fiber needs fluid to work effectively by absorbing it to soften and bulk up stool.

Hydration is Key: Aim for at least eight glasses of water per day. This is particularly important when increasing fiber, as a lack of fluid can worsen constipation.
Exercise Regularly: Physical activity helps stimulate the muscles in your digestive tract, which encourages bowel movements.
Timing Your Intake: Eating meals on a regular schedule can help regulate your digestive system. Some people find that starting their day with a fiber-rich breakfast, like oatmeal with chia seeds and prunes, helps set them up for regularity.
Listen to Your Body: Pay attention to how your body reacts to different foods. If certain high-fiber foods seem to cause discomfort, you might try a different source or a different type of fiber.

Potential Downsides and Considerations

While natural food laxatives are generally safe, there are some factors to consider. A sudden, drastic increase in fiber can lead to gas, bloating, and abdominal discomfort. Furthermore, specific compounds can affect individuals differently. For instance, some people with Irritable Bowel Syndrome (IBS) may find that foods high in sorbitol or fermentable fibers exacerbate their symptoms. If you have underlying health conditions or are on medication, it is wise to consult a healthcare professional before making significant dietary changes. You can learn more about gut health and the role of fiber by visiting the Guts UK website.

Conclusion

For those seeking a natural and sustainable way to improve digestive health, understanding what foods are laxatives is an excellent starting point. By incorporating a variety of high-fiber fruits, vegetables, legumes, and seeds into your daily diet, along with staying adequately hydrated, you can effectively manage constipation and promote regular, healthy bowel movements. Natural food-based remedies are often a gentle and beneficial first-line approach, providing a holistic solution for a healthy gut.

Frequently Asked Questions

Prunes are often cited as one of the most effective natural laxatives due to their combination of high fiber and sorbitol content, which work together to promote bowel movements effectively.

Yes, ripe bananas are a good source of fiber, particularly soluble fiber (pectin), which can help regulate bowel movements and relieve constipation. Unripe bananas, on the other hand, can be constipating due to their high starch content.

Leafy greens like spinach and broccoli are excellent for relieving constipation due to their high fiber content. Other vegetables like sweet potatoes, Brussels sprouts, and artichokes are also highly effective.

The time it takes for natural food laxatives to work can vary greatly between individuals, depending on their digestive system and the specific food. While some effects may be felt within a day, consistent daily intake over a week or two is often needed for significant, long-term improvement.

It is generally recommended to get fiber from whole foods whenever possible. Foods provide a wider range of nutrients and types of fiber. Supplements, like psyllium husk, can be used to help meet daily fiber goals but should not completely replace a diet rich in high-fiber foods.

Probiotics, which are beneficial bacteria found in fermented foods like kefir and yogurt, can help improve gut health and balance the gut microbiome. This can lead to improved stool consistency and frequency, aiding in constipation relief.

For constipation, eating whole prunes is often recommended over drinking prune juice. While both contain sorbitol, whole prunes offer a higher amount of both soluble and insoluble fiber and fewer calories per serving, making them the healthier choice.