What can I eat to relieve constipation?

January 7, 2026 •

4 min read

According to Healthline, nearly 16 in 100 adults in the United States experience constipation. Fortunately, dietary adjustments can be highly effective for managing this common condition. Learning what can I eat to relieve constipation is a practical and empowering step toward better digestive health.

Quick Summary

An effective diet for easing constipation focuses on increasing fiber intake, staying hydrated, and incorporating specific foods. This approach helps soften and bulk up stool, promoting healthier and more regular bowel movements. Foods like prunes, kiwis, whole grains, and leafy greens can be very beneficial.

Key Points

Increase Fiber Gradually: Slowly add more soluble and insoluble fiber from fruits, vegetables, legumes, and whole grains to prevent gas and bloating.
Stay Hydrated: Drink at least 8-10 glasses of water daily to help fiber work effectively and soften stools.
Eat Natural Laxatives: Incorporate prunes, kiwis, and pears, which contain compounds like sorbitol and actinidin that naturally stimulate bowel movements.
Boost Gut Bacteria: Consume probiotics from yogurt, kefir, and prebiotics from foods like garlic and bananas to support a healthy gut microbiome.
Limit Constipating Foods: Reduce your intake of processed foods, refined grains, excessive dairy, and high-fat meats to prevent slowing down your digestion.
Prioritize Whole Foods: Focus on a diverse diet of whole plant-based foods, which naturally contain a mix of beneficial fibers and nutrients.
Consider Magnesium: Include magnesium-rich foods like leafy greens and nuts, as magnesium has a natural muscle-relaxing effect on the bowels.

The Power of Fiber

Dietary fiber is an essential component for relieving constipation, as it adds bulk and weight to your stool, making it easier to pass. Fiber comes in two main forms: soluble and insoluble. Both play unique and important roles in digestive health.

Soluble vs. Insoluble Fiber: A Comparison


Feature	Soluble Fiber	Insoluble Fiber
Mechanism	Dissolves in water to form a gel-like substance, softening stool.	Adds bulk to the stool and helps it move more quickly through the digestive system.
Food Sources	Oats, peas, beans, apples, carrots, barley, citrus fruits.	Whole grains, vegetables (especially skins), wheat bran, nuts.
Primary Benefit	Softens stool for easier passage and can help lower cholesterol.	Increases stool bulk and promotes regularity.
Constipation Role	Acts as a natural stool softener.	Acts as "roughage" to speed up transit time.

Top Foods to Eat for Constipation Relief

Incorporating a variety of high-fiber foods is key. Below are some of the most effective options proven to help with constipation.

Prunes: Often called nature's remedy, prunes contain fiber and sorbitol, a sugar alcohol with a natural laxative effect. Prune juice is also effective. A study found that prunes could be more effective than psyllium fiber in certain cases.
Kiwifruit: This fruit contains fiber and the enzyme actinidin, which can improve gut motility and stool consistency. Research has shown that eating two kiwis a day can significantly relieve constipation.
Berries: Raspberries and blackberries are packed with fiber and water. A cup of raspberries contains an impressive 8 grams of fiber, and blackberries offer around 7.6 grams.
Apples and Pears: These fruits are high in water and contain pectin, a type of soluble fiber. Eating them with the skin on maximizes fiber intake.
Legumes: Beans, lentils, and chickpeas are excellent sources of both soluble and insoluble fiber, which adds bulk and weight to stools while also softening them. A single cup of cooked lentils provides nearly 16 grams of fiber.
Whole Grains: Opt for whole grains over refined ones. Sources like oatmeal, rye bread, brown rice, and whole-wheat pasta provide insoluble fiber that adds bulk to your stool.
Nuts and Seeds: Chia seeds and flaxseeds are renowned for their fiber content. When mixed with liquid, chia seeds form a gel that can add bulk and soften stool. Flaxseeds provide a mix of soluble and insoluble fiber.
Leafy Greens: Spinach, Brussels sprouts, and broccoli are full of fiber. They also contain magnesium, which acts as a natural muscle relaxant and can help stimulate bowel movements.

The Crucial Role of Hydration

Drinking enough water is a simple yet critical step for constipation relief. Fiber needs water to do its job. When you increase your fiber intake, you must also increase your fluid intake. Without sufficient water, fiber can become compact, actually worsening constipation. Aim for at least 8 to 10 glasses of water a day, and avoid dehydrating beverages like alcohol and excess caffeine.

Probiotics and Prebiotics for Gut Health

Your gut is home to a complex ecosystem of bacteria. An imbalance can contribute to constipation.

Probiotics: These are live, beneficial bacteria found in fermented foods like yogurt, kefir, and sauerkraut. Consuming probiotics can help restore a healthy balance of gut bacteria and improve bowel regularity. Studies on strains like Lactobacillus casei and Bifidobacterium lactis have shown positive effects on constipation symptoms.
Prebiotics: These are non-digestible fibers that feed the beneficial bacteria in your gut. Foods rich in prebiotics include chicory, garlic, onions, and bananas. Prebiotics can help increase stool frequency and soften consistency by promoting the growth of beneficial gut flora.

Foods to Limit or Avoid

Some foods can worsen constipation for many individuals and should be limited, especially during a flare-up.

Processed Foods: Often low in fiber and high in fat and salt, processed foods like chips, cookies, and frozen dinners can slow down your digestive system.
Refined Grains: White bread, white rice, and white pasta lack the fiber of their whole-grain counterparts and can contribute to constipation.
Dairy: For some people, particularly children, dairy products like cheese and milk can be a culprit. Monitoring your intake may help identify if this affects you.
Red Meat and Fried Foods: These are high in fat and low in fiber, requiring more time and effort for your body to digest.

Additional Considerations for Digestive Regularity

While diet is paramount, other lifestyle factors support healthy bowel function.

Exercise: Regular physical activity helps stimulate the muscles in your digestive tract, promoting better motility.
Stress Management: Stress and anxiety can affect the gut-brain axis, potentially disrupting normal bowel movements. Techniques like meditation or yoga can help.
Regular Routine: Establishing a consistent daily schedule for meals and bathroom visits can train your body for more regular bowel movements.

Conclusion

Addressing constipation through your diet is a powerful and natural strategy. By focusing on a diverse range of high-fiber fruits, vegetables, legumes, and whole grains, staying well-hydrated, and considering the benefits of probiotics and prebiotics, you can significantly improve your digestive health. Remember to increase fiber gradually to avoid gas and bloating, and to consult a healthcare professional for persistent or severe symptoms. For more comprehensive information on this topic, refer to the guidance from Johns Hopkins Medicine.

Final Recommendations

Building a diet rich in high-fiber foods is your best defense against constipation. Start slowly by adding a new fiber source each day, prioritizing whole foods over supplements, and listening to your body. Staying active and managing stress are also crucial for a healthy and regular digestive system.

Frequently Asked Questions

For more immediate relief, try foods with high sorbitol and fiber content like prunes and kiwis. Drinking plenty of water or a hot, caffeinated beverage can also help stimulate the bowels quickly.

Ripe bananas can help relieve constipation as they contain both soluble and insoluble fiber. However, unripe, green bananas can worsen constipation in some people. It is important to drink water after eating them to help the fiber work effectively.

Both soluble and insoluble fiber are important. Soluble fiber (found in oats, apples) helps soften stool, while insoluble fiber (in whole grains, vegetables skins) adds bulk and speeds transit time. For the best effect, consume a variety of foods containing both types.

While critical, drinking more water alone may not be enough. Water needs fiber to effectively soften and bulk up stool. It works best in conjunction with a high-fiber diet.

Yes, they can. Probiotics add beneficial bacteria to your gut, while prebiotics feed them. This helps restore a healthy gut microbiome, which can improve gut motility and bowel regularity.

You should limit or avoid high-fat and low-fiber foods like processed snacks, fried foods, red meat, and refined grains (white bread, white rice). Excess dairy can also be a trigger for some individuals.

The speed of relief can vary depending on the individual and the severity of the constipation. For some, relief may come within a day or two of increasing fiber and fluid intake, while others with chronic issues may need a more consistent, long-term approach.

Yes, increasing fiber intake too quickly can cause gas, bloating, and cramping. It's best to increase your fiber intake gradually over a few weeks to allow your digestive system to adjust.