What food to eat to ease constipation? A nutritional guide.

October 13, 2025 •

3 min read

Chronic constipation is a common gastrointestinal issue, affecting millions of adults worldwide. Understanding what food to eat to ease constipation is a powerful and natural first step toward finding relief, as dietary changes can significantly improve your digestive health.

Quick Summary

A primary approach to alleviate and prevent constipation involves dietary changes. Key foods include high-fiber fruits, vegetables, legumes, whole grains, and probiotics, all of which are most effective when paired with sufficient fluid intake.

Key Points

Increase Fiber Intake: Incorporate a mix of soluble and insoluble fibers from fruits, vegetables, legumes, and whole grains to add bulk and soften stool.
Stay Hydrated: Drinking plenty of water is essential for fiber to work effectively and to prevent hard, dry stools.
Consume Probiotics: Include fermented foods like yogurt and kefir in your diet to promote a healthy gut microbiome, which can aid regularity.
Try Natural Laxatives: Foods like prunes and kiwifruit contain natural compounds that can help stimulate bowel movements.
Limit Problematic Foods: Reduce your intake of processed foods, high-fat items, red meat, and alcohol, as these can contribute to constipation.
Make Gradual Changes: Increase fiber intake slowly over several weeks to prevent gas, bloating, and discomfort.
Listen to Your Body: Pay attention to how different foods affect your digestion and consult a healthcare professional for persistent issues.

The Core of Constipation Relief: Fiber and Fluid

Constipation is often caused by a lack of dietary fiber and insufficient fluid intake. Fiber adds bulk and softness to your stool, while fluids keep it from becoming hard and dry, allowing for easier passage. Addressing these two factors is the foundation of any nutritional strategy for digestive wellness.

The Dynamic Duo of Fiber: Soluble and Insoluble

To effectively combat constipation, it's beneficial to consume a mix of both soluble and insoluble fiber.

Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in your gut. It helps to soften the stool, making it easier to pass. Excellent sources of soluble fiber include:
- Oats and oat bran
- Pears and apples (especially with the skin)
- Beans, peas, and lentils
- Brussels sprouts
- Chia seeds
- Flaxseeds
Insoluble Fiber: Also known as "roughage," this fiber does not dissolve in water. It adds bulk to the stool and speeds up the movement of food through your digestive tract, promoting regularity. Foods rich in insoluble fiber include:
- Whole grains, such as brown rice and whole wheat bread
- Leafy greens, like spinach and kale
- Nuts
- The skin of many fruits and vegetables

Fruit and Vegetable Superstars for Constipation

Adding specific fruits and vegetables to your diet can make a significant difference. Here are some of the most effective options:

Prunes (Dried Plums): A classic remedy, prunes are high in fiber and contain sorbitol, a sugar alcohol with natural laxative properties.
Kiwifruit: Studies have shown that eating two green kiwis daily can be effective in relieving constipation.
Berries: Raspberries, blackberries, and strawberries are packed with fiber and water.
Apples and Pears: With their high water and fiber content, eating these fruits with the skin on is especially helpful.
Legumes: Beans, lentils, and chickpeas are powerhouse sources of both soluble and insoluble fiber.
Leafy Greens: Spinach, kale, and other greens bulk up stool and aid in regular bowel movements.
Sweet Potatoes: A medium sweet potato contains a healthy dose of fiber, including both insoluble fiber and pectin.

The Probiotic Connection

Probiotics are live microorganisms that benefit your digestive system by introducing healthy bacteria to your gut. For some people, incorporating probiotics can improve stool frequency and consistency. Good sources include:

Yogurt and kefir with live and active cultures
Sauerkraut
Kombucha
Tempeh

Foods and Habits to Limit or Avoid

Just as some foods help, others can worsen constipation. It's best to limit or avoid these:

Processed Foods: Often low in fiber and high in fat and sodium, processed foods like chips, frozen dinners, and fast food can slow digestion.
High-Fat Foods: Fried foods and excessive amounts of cheese can be difficult to digest and slow down motility.
Red Meat: Eating large quantities of red meat can be a contributing factor to constipation for some individuals.
Alcohol and Caffeine: These can be dehydrating, which makes constipation worse.
Refined Grains: White bread, white rice, and pastries are stripped of their fibrous outer layers and can worsen symptoms.

Comparison of Key Fiber-Rich Foods


Food	Primary Fiber Type	Fiber Content (per typical serving)	Notes
Prunes	Soluble and Insoluble	~3g per 1/4 cup	Contains sorbitol, a natural laxative.
Kiwifruit	Soluble and Insoluble	~2.3g per fruit	Contains actinidin, an enzyme that aids digestion.
Raspberries	Soluble and Insoluble	~8g per cup	High water content also helps soften stool.
Lentils	Soluble and Insoluble	~7.8g per 1/2 cup cooked	A versatile and fiber-dense legume.
Oats	Soluble	~4.8g per 1/3 cup raw oat bran	Forms a soothing gel in the digestive tract.
Chia Seeds	Soluble and Insoluble	~9.8g per 1 ounce	Absorbs water to add significant bulk.
Sweet Potato	Soluble and Insoluble	~3.6g per medium potato	Includes pectin, a soluble fiber.

Conclusion

Finding lasting relief for constipation often begins with making intentional and sustainable changes to your diet. By prioritizing fiber-rich fruits, vegetables, legumes, and whole grains, staying well-hydrated, and incorporating probiotics, you can support a healthy and regular digestive system. Remember to make changes gradually to allow your body to adjust. If you find that dietary modifications alone are not enough, a healthcare provider can offer further guidance and determine if other factors are at play.

For more information on digestive health, you can consult resources like the Mayo Clinic's guide on constipation: https://www.mayoclinic.org/diseases-conditions/constipation/diagnosis-treatment/drc-20354259.

Frequently Asked Questions

For relatively quick relief, consider eating dried prunes or kiwifruit, or drinking extra water. Prunes contain fiber and sorbitol, a natural laxative, while kiwifruit can improve bowel frequency.

Fiber supplements like psyllium husk can be helpful, but it is generally recommended to prioritize getting fiber from whole foods. If using a supplement, always drink plenty of water to help it work effectively.

Ripe bananas contain both soluble and insoluble fiber, which can help ease constipation when consumed with adequate fluid. However, unripe bananas may contribute to constipation.

Excellent vegetables for constipation relief include leafy greens like spinach and kale, broccoli, Brussels sprouts, sweet potatoes, and legumes such as beans and lentils.

Yes, for some people, probiotics can be helpful. They introduce beneficial bacteria to the gut, which can modulate gut flora and improve stool frequency and consistency.

The most important drink is water. Herbal teas, prune juice, and warm water with lemon can also be beneficial. It's best to limit alcohol and caffeine, which can cause dehydration.

Excessive dairy consumption, especially unfermented products like cheese, can be a factor in constipation for some people. Fermented dairy, like yogurt and kefir, may be beneficial due to its probiotic content.