What is the Best Fruit to Eat for a Bowel Movement? Your Guide to Digestive Health

November 29, 2025 •

6 min read

According to nutrition experts, a lack of dietary fiber and water is often linked to constipation. Therefore, incorporating the right high-fiber fruits into your diet is a simple and effective natural way to alleviate and prevent constipation, and a key step to knowing what is the best fruit to eat for a bowel movement.

Quick Summary

Several fruits are highly effective for promoting regular bowel movements by providing fiber, sorbitol, and digestive enzymes. Top choices include prunes, kiwis, and pears, which work to add bulk, soften stool, and stimulate intestinal transit for better digestive regularity.

Key Points

Prunes are top-tier: Prunes are famously effective due to high levels of both fiber and sorbitol, a natural laxative, making them a powerful choice for stimulating a bowel movement.
Kiwi provides a digestive enzyme: Kiwis contain the enzyme actinidin and significant fiber, which aids in breaking down proteins and improving gut motility to relieve constipation.
Pears offer a combination effect: Pears are rich in fiber, water, and sorbitol, which work together to add bulk and moisture to stool for easier passage.
Apples are best with the skin: For optimal fiber intake from apples, eat them with the skin on, as it contains insoluble fiber that adds beneficial bulk to stool.
Berries pack a fiber punch: High-fiber berries like raspberries and blackberries add bulk and water to stool, helping it move efficiently through the digestive tract.
Eat whole fruit over juice: Whole fruit provides the necessary dietary fiber, whereas juice lacks this critical component. Juices containing sorbitol may help, but are less effective than whole fruit.
Prioritize hydration: Regardless of fruit choice, drinking plenty of water is essential for fiber to work correctly and to keep stools soft.

The Power of Fiber: Soluble vs. Insoluble

To understand why certain fruits are so effective, it helps to know about the two types of dietary fiber they contain: soluble and insoluble.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. It helps soften the stool, making it easier to pass. Key fruits high in soluble fiber include apples, pears, and oranges.
Insoluble Fiber: This fiber does not dissolve in water and adds bulk to the stool, which helps speed up the passage of food and waste through the intestines. Fruit skins, seeds, and the fibrous parts of fruits like kiwis and berries are rich in insoluble fiber.

Top Fruits to Eat for a Bowel Movement

While many fruits offer digestive benefits, a few stand out due to their specific properties and powerful effects. Here are the top contenders for the title of the best fruit to eat for a bowel movement.

Prunes (Dried Plums)

Prunes are perhaps the most famous natural remedy for constipation, and for good reason. They are packed with both soluble and insoluble fiber, which work together to add bulk and moisture to the stool. Beyond their fiber content, prunes contain sorbitol, a naturally occurring sugar alcohol with a potent laxative effect. Sorbitol draws water into the colon, which further softens stool and encourages a bowel movement. A serving of 4–6 prunes per day is often recommended for effective relief.

Kiwifruit

This small fruit is a powerhouse for digestion. Just one kiwifruit contains a significant amount of dietary fiber, with about 2 grams per 100 grams of fruit. Kiwi is also rich in actinidin, a digestive enzyme that helps break down proteins and improve gastrointestinal motility. Studies have shown that consuming kiwi can increase bowel frequency and improve stool consistency, especially in cases of chronic constipation. For maximum benefit, eat the fruit with its skin after a thorough wash.

Pears and Apples

These everyday fruits are excellent sources of digestive relief. Like kiwis, they contain a good balance of both soluble (pectin) and insoluble fiber, which contributes to soft, bulky stools. Pears are particularly noted for their high sorbitol and fructose content, giving them a natural laxative effect. For apples, most of the insoluble fiber is in the skin, so always eat them unpeeled. The high water content in both fruits also helps maintain hydration in the digestive tract, a critical factor for preventing and treating constipation.

Berries

Raspberries, blackberries, and strawberries are all rich in fiber and high in water. Raspberries and blackberries are particularly high, with about 8 grams of fiber per cup. Their high skin-to-flesh ratio means more insoluble fiber is present to add bulk to the stool. Berries are also packed with antioxidants and can be easily added to your daily yogurt, oatmeal, or smoothies.

Citrus Fruits

Oranges, grapefruits, and tangerines are loaded with soluble fiber, especially pectin, and contain a high water content. The flavonoid naringenin found in citrus fruits may also have a laxative effect. Eating the whole fruit rather than just drinking the juice is best to get all the fiber.

Ripe Bananas

While unripe bananas contain resistant starch that can be constipating, ripe bananas offer a good source of soluble fiber, which helps regulate bowel movements. The pectin in ripe bananas works to soften the stool, promoting better consistency. For relief, always choose a fully ripe banana over a greener one.

Dried Figs

Figs, both fresh and dried, are an excellent source of dietary fiber and natural sugars that aid digestion. Dried figs, in particular, are a potent concentrated fiber source. Regular consumption can help increase stool frequency and reduce straining.

Fruit Comparison for Constipation Relief

To help you decide, here is a comparison of some of the most effective fruits for promoting healthy bowel movements.


Feature	Prunes	Kiwi	Pears	Ripe Bananas	Berries	Oranges
Fiber Content	High (Soluble & Insoluble)	High (Soluble & Insoluble)	High (Soluble & Insoluble)	Moderate (Pectin)	High (Insoluble)	Moderate (Soluble)
Water Content	Low (Concentrated when dried)	High	High	High	High	High
Special Properties	Sorbitol, Natural Laxative	Actinidin (Enzyme)	Sorbitol, Fructose	Fructooligosaccharides (FOS)	Antioxidants	Flavonoids
Recommended Intake	4-6 prunes daily	1-2 kiwis daily	1 medium pear daily	1 ripe banana daily	1-2 cups daily	1 orange daily

Important Considerations for Natural Relief

While specific fruits are excellent aids, remember that effective relief often requires a holistic approach. Here are some extra tips to maximize your results:

Stay Hydrated

Fiber works most effectively when paired with adequate fluid intake. Water helps the soluble fiber form a soft gel and prevents the insoluble fiber from becoming a blockage. Aim for at least 8 glasses of water a day, especially when increasing your fiber intake. For more information on why hydration is crucial, check out Johns Hopkins Medicine's detailed resource on the topic.

Consider the Form of Fruit

For the best results, consume whole fruits rather than just juice. Fruit juice typically contains little to no fiber, which is the primary driver of healthy bowel movements. While prune, apple, and pear juices contain sorbitol, the fiber in the whole fruit is more beneficial for long-term digestive health. If you choose dried fruit, be mindful of portion sizes, as they are a concentrated source of calories and sugar.

Conclusion

Ultimately, there is no single best fruit to eat for a bowel movement, but rather a group of highly effective options. The ideal choice depends on your personal preferences and needs. For potent, fast-acting relief, prunes are the classic go-to due to their sorbitol and high fiber content. For a gentler, ongoing approach, integrating kiwis, pears, apples, and a variety of berries into your daily diet is highly beneficial. By focusing on increasing your intake of these high-fiber, high-water fruits while staying hydrated, you can naturally and consistently promote healthy, regular bowel movements.

How to Choose the Right Fruit for Your Needs

For a natural, daily boost to your digestive system, a balanced intake of various high-fiber fruits is key. Pay attention to how your body responds to different fruits, as sensitivities can vary. By incorporating a rotation of options like kiwis, berries, and ripe bananas into your diet, you support a diverse and healthy gut microbiome. The key is consistency and combining fruit with plenty of fluids to ensure optimal digestive function.

Lifestyle Habits That Support Digestive Health

Beyond fruit, incorporating a few healthy habits can significantly improve your digestive regularity:

Regular Exercise: Physical activity helps stimulate the muscles in your intestines, supporting more efficient bowel movements.
Stress Management: Stress can negatively impact your digestive system. Practices like meditation and yoga can help.
Listen to Your Body: Pay attention to your body's signals and establish a regular routine for bathroom visits to train your system.

Incorporating these strategies with the right fruits can provide a powerful, natural solution to constipation. Your digestive health is an integral part of your overall well-being, and a fruit-rich diet is a delicious and nutritious way to keep everything running smoothly.

The Role of Prebiotics in Fruit

Many of the best fruits for bowel movements are also excellent sources of prebiotics. Prebiotics are types of fiber that act as food for the beneficial bacteria (probiotics) in your gut microbiome. This healthy bacteria ferments the fiber, producing short-chain fatty acids that improve intestinal function and reduce inflammation. Pectin, found in apples and citrus fruits, is a well-known prebiotic that helps balance your gut flora. By nurturing a healthy gut environment, these fruits provide a long-term solution to digestive issues, not just a quick fix. This is especially true for fruits like berries and mangoes, which contain polyphenols that further support a balanced gut ecosystem.

Fruit and Water Intake

It is crucial to emphasize the synergy between fruit and water. The soluble fiber in fruits can absorb water, and without sufficient hydration, it can sometimes exacerbate constipation. This is why sources like Verywell Health stress the importance of consuming water-dense foods and increasing overall fluid intake. High water content fruits such as watermelon and oranges naturally contribute to this fluid balance, helping to soften and hydrate the stool. Always remember that a balanced diet with a variety of fibrous foods and plenty of hydration is the most effective approach to promoting regular bowel movements and overall gut health.

Frequently Asked Questions

For a fast-acting effect, prunes are often recommended. Their high content of sorbitol, a natural laxative, pulls water into the colon to soften stool, helping to produce a bowel movement quickly.

No, fruit juice is not as effective as whole fruit because it lacks the dietary fiber found in the pulp and skin. While some juices like prune or apple juice contain sorbitol, the whole fruit offers the complete package of fiber and water needed for optimal bowel regularity.

A general guideline is to incorporate a serving or two of high-fiber fruits daily. For example, 4–6 prunes, 1–2 kiwis, or a medium pear are effective daily amounts for many people.

For constipation relief, ripe bananas are better. Unripe, greener bananas contain more resistant starch, which can be constipating, while ripe bananas have higher soluble fiber (pectin) content that helps soften stool.

Yes, increasing fiber intake too quickly can sometimes cause temporary bloating or gas. It's best to increase your fruit intake gradually and ensure you drink enough water to help your system adjust.

Both dried figs and prunes are effective due to their high fiber content. Dried figs also contain enzymes and natural sugars that aid digestion. Prunes are particularly noted for their sorbitol content, which provides a strong laxative effect.

Both fruits and vegetables are excellent sources of dietary fiber and contribute to gut health. A balanced diet should include a variety of both to ensure you get a broad range of nutrients and types of fiber.

Some fruits, particularly unripe bananas, contain high levels of resistant starch that can slow down digestion and potentially worsen constipation. Fruits that have been peeled, like peeled apples or pears, also lose some of their insoluble fiber.