What food is a natural laxative? Your guide to dietary constipation relief

October 1, 2025 •

4 min read

Nearly 16% of the world's adult population experiences constipation, and often the solution can be found in simple dietary adjustments. Learning what food is a natural laxative can provide effective and gentle relief without relying solely on pharmaceutical options, focusing instead on whole foods that support digestive regularity.

Quick Summary

Many whole foods function as natural laxatives, with high-fiber options like prunes, kiwis, and chia seeds being particularly effective. Proper hydration, fermented foods, and other specific plant-based choices are also crucial for promoting smooth and regular bowel movements.

Key Points

Prunes and Sorbitol: Dried plums, or prunes, are a powerful natural laxative, combining fiber with sorbitol to draw water into the intestines for gentle relief.
Fiber is Essential: Incorporating a balanced mix of soluble fiber (found in oats and apples) and insoluble fiber (in whole grains and vegetable skins) is key to regular bowel movements.
Chia Seed Gel: Soaking chia seeds causes them to form a gel that can soften and add bulk to stool, making them an excellent tool for promoting regularity.
Kiwifruit Power: The fiber and unique digestive enzyme actinidin in kiwifruit have been clinically shown to improve bowel function and reduce straining.
Legumes and Berries: Beans, lentils, and a variety of berries are high-fiber, high-water foods that effectively add bulk and moisture to stool, easing its passage.
Hydration Amplifies Effect: The effectiveness of all natural laxatives is heavily dependent on adequate hydration, as water is necessary to soften fiber and prevent further blockages.

The Role of Fiber in Digestive Regularity

Fiber is a key component of many natural laxatives and is broadly categorized into two types: soluble and insoluble. Understanding the difference is crucial for effective constipation relief.

Soluble fiber: This type dissolves in water to form a gel-like material in the digestive tract. This helps soften stools and bulk them up, making them easier to pass. Excellent sources include oats, beans, apples, and nuts.
Insoluble fiber: This 'roughage' does not dissolve in water but adds bulk to the stool, which helps speed up the passage of food and waste through the digestive system. It's found in the skins and seeds of many fruits and vegetables, whole grains, and leafy greens.

For most people, a combination of both fiber types, alongside sufficient fluid intake, is the most effective strategy for promoting regular bowel movements. A gradual increase in fiber is recommended to avoid gas and bloating.

Top Natural Laxative Foods

Certain foods are renowned for their natural laxative properties, thanks to a potent combination of fiber, water, and other beneficial compounds.

Prunes (Dried Plums) Prunes are a classic and highly effective remedy for constipation. They contain a high amount of both insoluble and soluble fiber, which adds bulk and softens stool. Additionally, prunes are rich in a sugar alcohol called sorbitol, which has an osmotic effect, drawing water into the intestines to stimulate a bowel movement. Studies have shown prunes to be more effective than psyllium for treating mild to moderate constipation.

Kiwifruit This small fruit is packed with fiber and a digestive enzyme called actinidin. Research has shown that eating two green kiwifruits a day can improve stool consistency and reduce straining, making them a well-tolerated alternative to prunes for some individuals. The combination of both soluble and insoluble fiber works to hold water and add bulk simultaneously.

Chia Seeds Chia seeds are a superfood powerhouse, offering nearly 10 grams of fiber in just one ounce. When soaked in liquid, they absorb up to 12 times their weight and form a gel-like consistency. This gel softens stools, adds bulk, and helps them move more smoothly through the intestines. Adding a tablespoon or two to smoothies, yogurt, or oatmeal is a simple way to reap the benefits.

Flaxseeds Similar to chia seeds, flaxseeds are an excellent source of both soluble and insoluble fiber. Studies have shown that flaxseed flour can be more effective than some common laxatives for relieving constipation. It's recommended to grind flaxseeds to help the body absorb their nutrients fully. They can be added to cereals, baked goods, or mixed with water.

Legumes This group includes beans, chickpeas, lentils, and peas, all of which are loaded with dietary fiber. Legumes contain a mix of soluble and insoluble fiber and can also increase the production of butyric acid, a short-chain fatty acid that may have a laxative effect. Incorporating them into meals several times a week can significantly boost fiber intake.

Berries Berries such as raspberries, blackberries, and strawberries are high in fiber and water content. The combination of fiber for bulk and water for hydration helps ease the passage of stools. A cup of raspberries, for instance, provides a substantial 8 grams of fiber.

Leafy Greens Spinach, kale, and other leafy greens are not only high in fiber but also rich in magnesium. Magnesium helps draw water into the intestines, softening stools and promoting regularity. Including a serving of greens in your daily diet is a simple and effective strategy.

Kefir This fermented milk drink is a potent probiotic, containing beneficial bacteria that improve gut health. An imbalanced gut microbiome can contribute to constipation, and consuming probiotics like those in kefir can help restore balance, improve stool consistency, and increase frequency.

The Critical Role of Hydration

For natural laxatives to work effectively, hydration is paramount. Without enough fluid, fiber can't do its job of softening stool, potentially leading to increased blockages instead. Drinking sufficient water helps fiber function properly, flushes out waste, and ensures a smoother, more comfortable bowel movement. Aim for at least eight cups of water daily, and consider herbal teas or clear soups as additional sources.

Comparison Table: Natural Laxative Foods


Feature	Prunes	Kiwifruit	Chia Seeds
Primary Mechanism	High fiber + sorbitol draws water into intestines.	High fiber + actinidin enzyme improves digestion.	Soluble fiber forms a gel to soften and bulk stool.
Fiber Type	Soluble and Insoluble	Soluble and Insoluble	Primarily Insoluble (85-93%), some Soluble (7-15%)
Effectiveness	Highly effective for mild-moderate constipation.	Very effective, especially green and gold varieties.	Highly effective, especially when soaked.
Potential Side Effects	Gas and bloating with higher intake.	Well-tolerated, may be better than prunes for some.	May cause bloating if not enough water is consumed.
Best for	Quick, reliable relief; proven efficacy.	Gentle, balanced relief; sensitive stomachs.	Long-term digestive health; rich in omega-3s.

Conclusion

Constipation is a common but manageable issue, and incorporating the right foods can make a significant difference. Focusing on a diet rich in high-fiber foods like prunes, kiwis, chia seeds, and legumes, and ensuring you stay well-hydrated is a proven strategy for promoting digestive health. Always increase fiber intake gradually and monitor your body's response. For persistent issues, consulting a healthcare professional is recommended to rule out underlying conditions. By embracing these natural dietary strategies, you can take a proactive step toward better bowel health and overall well-being.

Authoritative Resource

For further information on dietary fiber and digestive health, consult resources from trusted medical institutions like the Mayo Clinic.

Frequently Asked Questions

For potentially fast relief, prunes and prune juice are highly regarded due to their fiber and sorbitol content. Soaked chia or flaxseeds are also quick-acting as they form a gel that softens and adds bulk to stool.

Natural laxatives work by increasing fiber and fluid intake. Fiber adds bulk and weight to stools, while water and osmotic compounds like sorbitol soften them, making them easier for the intestines to move.

Some research suggests that kiwis may be better tolerated than prunes for certain individuals, causing less gas and bloating. Kiwis contain both fiber and the enzyme actinidin, making them a very effective alternative for improving bowel movements.

The recommended daily fiber intake is typically 25 grams for women and 38 grams for men. It's important to increase your fiber intake gradually to allow your digestive system to adjust and avoid discomfort.

Hydration is essential, as water works with fiber to add moisture and bulk to stool. Without enough fluid, a high-fiber diet can worsen constipation, so it's vital to increase your water intake along with your fiber consumption.

Yes, fermented foods like kefir are rich in probiotics, which are beneficial bacteria that can help balance your gut microbiome. This can improve stool consistency and increase bowel movement frequency.

Yes, consuming an excessive amount of fiber too quickly can lead to side effects such as bloating, gas, and abdominal cramps. It's best to introduce new high-fiber foods slowly and drink plenty of water.