What fruit is laxative? A guide to natural and effective remedies

December 6, 2025 •

4 min read

According to a study published in the American Journal of Gastroenterology, regular consumption of prune juice effectively improved stool consistency and regularity for those with chronic constipation. When asking what fruit is laxative, the answer often lies in specific fruits rich in fiber and other natural compounds that provide effective, gentle relief for digestive regularity.

Quick Summary

Several fruits function as natural laxatives, with options like prunes, kiwis, and pears being highly effective due to their high fiber content and natural compounds. They work by adding bulk and drawing water into the colon to soften stools, promoting regular bowel movements.

Key Points

Prunes are highly effective: These dried plums contain high levels of fiber and sorbitol, a natural sugar alcohol that draws water into the colon to soften stools.
Kiwi fruit offers unique benefits: Kiwis are packed with fiber and a special enzyme called actinidin, which aids in digestion and improves bowel function.
Pears provide fiber and sorbitol: Eating a whole, unpeeled pear provides a great source of both soluble and insoluble fiber, along with sorbitol, to promote regularity.
Berries are fiber powerhouses: Raspberries and blackberries are particularly high in fiber and water, making them excellent choices for boosting bowel motility.
Apples contain beneficial pectin: When eaten with the skin on, apples provide high levels of pectin, a soluble fiber that bulks up stool and supports gut bacteria.
How fruits work: The laxative effect is due to a combination of fiber, water, and naturally occurring compounds like sorbitol and digestive enzymes.

Constipation is a common digestive issue, and while many over-the-counter remedies exist, incorporating certain fruits into your diet offers a gentle and natural solution. The laxative effect of fruits is primarily due to their rich content of dietary fiber, water, and natural compounds like sorbitol, which collectively aid in digestion and regularity.

Prunes (Dried Plums)

Prunes are perhaps the most famous natural laxative, and their reputation is well-earned. They are an excellent source of both soluble and insoluble fiber. In addition, prunes contain sorbitol, a sugar alcohol with a natural osmotic effect.

Sorbitol: This compound is not fully absorbed by the body. As it passes through the digestive system, it draws water into the large intestine, which helps soften stools and stimulate bowel movements.
Fiber: The combination of soluble fiber (which forms a gel-like substance) and insoluble fiber (which adds bulk) helps to regulate the digestive system and promote smooth transit.
Best Consumption: Eating 4–6 prunes daily or drinking prune juice can be highly effective. Soaking dried prunes overnight can make them even easier to digest.

Kiwi Fruit

Kiwi fruit is another powerhouse for digestive health. It is an exceptional source of fiber and contains a unique enzyme called actinidin.

Actinidin: This enzyme is a proteolytic enzyme, meaning it helps break down protein, which can aid in digestion and improve gastric emptying.
Fiber Blend: Kiwis contain a beneficial blend of soluble and insoluble fiber. Studies show that two kiwis per day can significantly improve bowel function and relieve constipation with fewer side effects compared to psyllium.
For best results: Eat two green kiwis daily. The skin, though fuzzy, is edible and contains extra fiber and nutrients.

Pears

Pears are rich in fiber and also contain sorbitol and fructose, giving them a natural laxative effect.

Fiber Content: A medium pear can contain as much as 5.5g of fiber, contributing significantly to your daily fiber needs. Most of the insoluble fiber is in the skin, so eating the pear unpeeled is best.
Sorbitol and Fructose: Like prunes, the sorbitol in pears draws water into the colon. Their high fructose content can also have a mild laxative effect for some.
Consumption: Pears can be eaten fresh, added to salads, or blended into smoothies. They are also a great option for constipated toddlers.

Apples

Apples are a fiber-rich fruit, particularly when eaten with the skin. They contain pectin, a type of soluble fiber.

Pectin: Pectin acts as a prebiotic, feeding the beneficial bacteria in your gut and helping to bulk up stool. It also helps to normalize bowel movements.
High Water Content: Apples are high in water, which helps to hydrate the stool and prevent dehydration.
Important Note: To maximize the laxative effect, eat the whole apple with the skin on. Apple juice is much lower in fiber.

Berries

Raspberries, blackberries, and strawberries are all excellent sources of fiber and water, making them effective natural laxatives.

Fiber Density: Raspberries are particularly high in fiber, with one cup providing 8 grams.
Water Content: The high water content helps to soften stools and adds moisture, aiding in easier passage.
Incorporation: Berries are easy to add to yogurt, oatmeal, and smoothies, or simply enjoy as a snack.

How It Works: The Science of Fruit as a Laxative

Fruits work to relieve constipation through several synergistic mechanisms:

Fiber Bulking: Both soluble and insoluble fiber are crucial. Insoluble fiber, found in skins and seeds, adds bulk to stool, which helps move it through the digestive tract. Soluble fiber, found in the flesh, absorbs water to create a gel-like substance that softens stool.
Sorbitol: This sugar alcohol, found in prunes and pears, acts as an osmotic laxative. It is poorly absorbed and pulls water into the large intestine, which softens stool.
Digestive Enzymes: Fruits like kiwis (actinidin) and papayas (papain) contain enzymes that assist with protein digestion, which can improve overall gut motility.
Water Content: Fruits are naturally high in water, and staying hydrated is key to preventing and treating constipation. The high water content helps keep stools soft.

Comparison of Laxative Fruits


Fruit (serving size)	Fiber (grams)	Natural Compound	Best For...
Prunes (4-6 dried)	~4-6g	Sorbitol	Potent, proven relief
Kiwi (2 green)	~4.6g	Actinidin	Improved bowel function
Pear (1 medium, unpeeled)	~5.5g	Sorbitol, Fructose	All-around regularity
Apple (1 medium, unpeeled)	~4.8g	Pectin	Gentle and consistent aid
Raspberries (1 cup)	~8g	N/A	High-fiber boost
Papaya (1 cup)	~2.5g	Papain	Gentle, enzyme-assisted digestion

How to incorporate these fruits into your diet

For breakfast: Add chopped prunes or fresh berries to oatmeal or yogurt. A smoothie with kiwi and ripe banana is another great option.
For snacks: Pack whole fruits like apples or pears. Dried figs are also a convenient, fiber-rich snack.
With meals: Add berries to a salad or use fresh mango salsa on grilled fish. Papaya can be a refreshing side dish.
For kids: Offer mashed pears or prunes. For toddlers, cut-up apples, pears, and berries are good options. Prune juice mixed with water can also be given in small amounts.

Conclusion

When you ask "what fruit is laxative?" the answer is not a single fruit, but a diverse group of fruits, both fresh and dried, that offer natural and effective relief from constipation. By understanding the roles of fiber, sorbitol, and digestive enzymes, you can make informed choices to support your digestive health. Fruits like prunes, kiwi, pears, and raspberries provide a powerful combination of bulking agents and water-drawing compounds that help promote regular bowel movements. Combining these fruits with adequate hydration and an active lifestyle is a delicious and healthy way to stay regular. Always consult a healthcare provider for chronic or severe constipation. For more information on managing chronic constipation, consult authoritative medical resources such as the information provided by Johns Hopkins Medicine.

Frequently Asked Questions

For a rapid effect, prunes and prune juice are often the most recommended natural options due to their high fiber and sorbitol content. The sorbitol draws water into the intestine, which can stimulate a bowel movement relatively quickly.

While oranges contain fiber and water, orange juice typically lacks the pulp and insoluble fiber found in the whole fruit. Therefore, orange juice is not an optimal choice for its laxative properties compared to eating the whole orange.

Yes, unripe, or green, bananas can worsen constipation because they contain more resistant starch. Ripe bananas, however, are a good source of soluble fiber, which can help promote regularity.

For toddlers, pears and prunes (dried plums) are often recommended. Pears contain fiber, sorbitol, and fructose, and are generally well-tolerated. Mashed prunes or small amounts of prune juice are also effective options.

Sorbitol is a sugar alcohol found in fruits like prunes and pears that is poorly absorbed by the small intestine. It works as an osmotic laxative by drawing water into the large intestine, which softens the stool and promotes a bowel movement.

Both dried and fresh fruits are effective, but some people find dried fruits like prunes or figs more potent because the fiber and natural sugars are more concentrated. However, dried fruits are also higher in calories and sugar, so moderation is key.

To maximize benefits, eat the whole fruit with the skin whenever possible. A regular, daily intake with adequate water is most effective. Adding fruits to meals like breakfast or snacks ensures consistent fiber intake.