What Fruit Puree Is Good for Constipation?

November 24, 2025 •

4 min read

According to a 2022 meta-analysis, fruit intake has been linked to symptom alleviation in people with functional constipation, with certain fruits proving more effective than others. For many, especially infants and the elderly, the question of what fruit puree is good for constipation is a critical one in managing digestive health. The key lies in selecting fruits with specific compounds that promote regular and comfortable bowel movements.

Quick Summary

Several fruit purees, particularly those from prunes, pears, and kiwis, are highly effective for relieving constipation due to their rich fiber content and natural laxative properties. The best choices contain sorbitol, pectin, and high water content to soften stools and regulate bowel movements.

Key Points

Prunes are a powerhouse: Prune puree is a leading natural remedy for constipation due to its high fiber and sorbitol content, which effectively softens stool.
Pears provide gentle relief: Pear puree is a great daily option, offering a balanced mix of soluble and insoluble fiber, along with sorbitol, for gentle but effective constipation relief.
Kiwis aid gut motility: Kiwi puree contains the digestive enzyme actinidin and significant fiber, helping to improve overall bowel function and stool consistency.
DIY purees are best: Making homemade purees from fresh or dried fruit ensures you avoid added sugars and preservatives, giving you full control over ingredients.
Pair with hydration: Regardless of the fruit puree chosen, drinking plenty of water is essential for fiber to work correctly and prevent further constipation.
Look for the 'P's: In addition to prunes and pears, other 'P' fruits like plums and peaches are also good options for promoting regularity.
Consider ripeness: For bananas, always use ripe ones for puree to help with constipation; unripe bananas are known to be constipating.

Understanding Constipation and Fruit Purees

Constipation is a common digestive issue characterized by infrequent or difficult bowel movements. While whole fruits are an excellent source of fiber, pureeing them can make them easier to consume for individuals who have trouble chewing or swallowing, such as babies, toddlers, and some older adults. The effectiveness of fruit purees in relieving constipation is rooted in a few key nutritional components: dietary fiber, sorbitol, and high water content. Fiber adds bulk to the stool, sorbitol acts as a natural osmotic laxative by drawing water into the intestines, and a high water content keeps the digestive system hydrated. The following purees stand out for their exceptional ability to combat constipation.

The All-Star: Prune Puree

Prunes (dried plums) are widely regarded as the gold standard for natural constipation relief. A serving of just 1/4 cup of prunes contains nearly 3 grams of fiber, and they are especially rich in sorbitol, a sugar alcohol that draws water into the colon to soften stools. This combination of fiber and sorbitol provides a powerful, dual-action effect on the digestive system.

The Gentle Giant: Pear Puree

Pears are another highly recommended fruit for constipation, with one medium pear containing about 5.5 grams of fiber. Pears contain both soluble fiber (in the flesh) and insoluble fiber (in the skin), which work together to regulate bowel function. They also contain sorbitol and fructose, which contribute to their mild laxative effect.

The Tropical Aid: Kiwi Puree

For those seeking a less conventional option, kiwi puree is a fantastic choice. Kiwi contains a unique enzyme called actinidin, which aids in digestion by helping to break down proteins. It is also high in fiber, with studies showing that consuming two kiwis per day can improve stool consistency and frequency. Some find kiwi puree to be less gas-producing than prunes, making it a comfortable alternative.

DIY Recipes for Soothing Purees

Making your own fruit purees at home is simple and ensures no added sugars or preservatives. Here are a few recipes to try:

Classic Prune Puree: Soak dried prunes in hot water for about 5 minutes to soften. Place the prunes and a little of the soaking water into a blender and process until smooth. You can add a pinch of cinnamon for flavor.
Pear and Plum Puree: Peel and chop 2 pears and 2 plums. Simmer in a small saucepan with a splash of water until tender. Blend until smooth. This combination leverages the benefits of two potent fruits.
Kiwi and Pear Blend: Combine 4 peeled kiwis, 1 ripe pear (peeled), and half an avocado for a creamy, fiber-packed puree. Add a tablespoon of chia seeds for an extra boost. Blend until creamy and smooth.

Comparison of Constipation-Relieving Purees


Feature	Prune Puree	Pear Puree	Kiwi Puree
Primary Mechanism	High sorbitol and fiber content creates a strong laxative effect.	High fiber and sorbitol content provides a milder, more gentle effect.	Contains the digestive enzyme actinidin and high fiber for effective relief.
Effectiveness	Highly effective and fast-acting for significant constipation.	Very effective for regular maintenance and mild constipation.	Clinically shown to increase stool frequency and improve consistency.
Taste Profile	Rich, sweet, and deep flavor, often with smoky notes.	Mild, sweet flavor that is widely accepted, especially by babies.	Sweet and slightly tart flavor with a pleasant, vibrant color.
Best For	Stubborn constipation and promoting a significant bowel movement.	Daily use and preventative care for consistent regularity.	Improving stool consistency and overall bowel function.
Considerations	Can cause bloating or gas if consumed in excess due to high sorbitol content.	Less likely to cause gas than prunes, making it a good starting point.	The peel is edible and contains extra fiber, but most prefer it peeled for puree.

Optimizing Your Fruit Puree Intake

Beyond selecting the right fruit, how you prepare and consume your puree can maximize its benefits. Always ensure fruits are ripe for easier digestion and higher nutrient availability. For babies transitioning to solids, introduce new purees one at a time to monitor for any reactions. For all ages, staying well-hydrated is crucial, as water is needed to help the fiber do its job effectively.

Conclusion

Choosing the right fruit puree is a simple yet powerful way to manage constipation naturally. While prunes offer a robust solution for more stubborn cases, pears and kiwis provide gentler and equally effective alternatives. Incorporating a variety of these high-fiber fruits into your or your family's diet can promote healthy, regular bowel movements without relying on synthetic laxatives. When dealing with persistent issues, it is always best to consult with a healthcare provider to ensure a comprehensive approach to digestive wellness. For additional recipes and information on healthy eating, visit websites like Healthy Kids NZ.

Frequently Asked Questions

Prune puree is generally the fastest-acting remedy for constipation, thanks to its high concentration of both dietary fiber and the natural laxative sorbitol.

Yes, you can mix different purees. Combining fruits like prunes and pears can create a powerful and tasty blend for combating constipation. For babies, introduce new fruits one at a time to check for tolerance before combining.

Apple puree, when made from the whole apple with the skin, is a good source of fiber, including pectin, which can help regulate bowel movements. However, peeled apples or applesauce might have less fiber and be less effective.

For babies over 6 months, starting with small amounts (a few tablespoons) of purees like prune, pear, or kiwi is recommended. If symptoms persist, consult a pediatrician. Never give fruit juice to infants under 1 year old, as recommended by the American Academy of Pediatrics.

Yes, some purees can be constipating if not prepared correctly. For example, unripe bananas can worsen constipation. Always use ripe fruit and ensure adequate hydration when increasing fiber intake.

Sorbitol is a natural sugar alcohol found in fruits like prunes, pears, and apricots. It helps relieve constipation by drawing water into the intestines, which softens the stool and stimulates bowel movements.

Store-bought purees can be effective, but it's important to choose varieties without added sugars or artificial ingredients. Homemade purees offer the freshest ingredients and avoid any potentially undesirable additives.