What is the best fruit to eat for constipation? A look at nature's laxatives

November 3, 2025 •

5 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is a common issue affecting millions of people. When seeking a gentle and effective solution, many people turn to natural remedies found in the produce aisle. But with so many options, figuring out exactly what is the best fruit to eat for constipation can be a challenge.

Quick Summary

Certain fruits are highly effective for relieving constipation due to their high fiber, sorbitol, and water content. Top choices include prunes, kiwis, apples, pears, and berries, which help soften stools and regulate bowel movements.

Key Points

Prunes are a top choice: Dried plums contain high levels of fiber and sorbitol, a natural laxative, making them one of the most effective fruits for relief.
Kiwis aid gut motility: With a mix of soluble and insoluble fiber and the enzyme actinidin, kiwis help improve digestion and bowel movement frequency.
Apples and pears are potent with skin: Eating apples and pears with the skin maximizes the intake of insoluble fiber, while their soluble fiber and other components soften stools.
Fiber and hydration work together: To maximize the benefits of fruit fiber, it is crucial to drink plenty of water, as it helps soften the stool and aids passage.
Berries and figs are excellent additions: High-fiber berries like raspberries and concentrated dried figs are powerful, yet gentle, additions to a diet aimed at relieving constipation.
Include both soluble and insoluble fiber: A mix of both fiber types, found in various fruits, is essential for adding bulk and softness to stool.

The Power of Fiber: Soluble and Insoluble

Fruits provide natural constipation relief primarily through their fiber content, which comes in two types: soluble and insoluble. Both are vital for digestive health, but they work in different ways:

Soluble fiber: This type of fiber dissolves in water and forms a gel-like substance in the digestive tract. This gel softens the stool and gives it bulk, making it easier to pass. Pectin, a soluble fiber found in apples and other fruits, is known for this effect.
Insoluble fiber: Often called "roughage," this fiber does not dissolve in water. It adds bulk to the stool, which helps speed up the movement of waste through the intestines. Insoluble fiber is mostly found in the skins and seeds of fruits.

Prunes: The King of Natural Laxatives

Prunes, or dried plums, have a long-standing reputation as a powerful remedy for constipation, and with good reason. They are an excellent source of both soluble and insoluble fiber. Beyond fiber, prunes contain sorbitol, a sugar alcohol that is poorly absorbed by the body. Sorbitol draws water into the large intestine, which has a natural laxative effect, further aiding in stool passage. A controlled study even found that prunes were more effective than psyllium (the active ingredient in many fiber supplements) in treating mild to moderate constipation. For a gentle effect, many find that eating a few prunes daily or drinking a glass of prune juice can make a significant difference.

Kiwis: The Green Powerhouse

Kiwis are a surprisingly effective choice for digestive health, offering a one-two punch of fiber and a unique enzyme called actinidin. Studies have shown that consuming just two kiwis a day can increase bowel movement frequency, improve stool consistency, and reduce abdominal discomfort for people with chronic constipation. Actinidin is a digestive enzyme that helps break down proteins and may improve gastric emptying and overall gastrointestinal motility. With high water content and a good mix of soluble and insoluble fiber, kiwis are a delicious and well-tolerated option.

Pears and Apples: Common Fruits with Major Benefits

Pears and apples are common fruits with potent anti-constipation properties. The key is to eat them whole and with the skin on, as much of the insoluble fiber is found there. Pears are particularly high in fiber and also contain sorbitol and fructose, which can contribute to their laxative effect. Apples contain pectin, a soluble fiber that works as a prebiotic, feeding the good bacteria in your gut and improving bowel function. A good intake of both these fruits, along with sufficient hydration, can help maintain regularity.

Berries, Figs, and Avocados: Other High-Fiber Choices

Several other fruits can be highly beneficial for keeping you regular:

Berries: Raspberries and blackberries are loaded with fiber and water, making them excellent choices. Just one cup of raspberries can provide 8 grams of fiber.
Figs: Dried figs are exceptionally high in both soluble and insoluble fiber, offering a concentrated dose of laxative power. Soaking dried figs overnight can make them even more effective.
Avocados: While often thought of as a vegetable, this fruit is a fantastic source of fiber and healthy fats, which aid in the smooth passage of stools through the intestine.

Comparison of Top Fruits for Constipation

This table provides a quick overview of some of the most effective fruits for constipation, comparing their fiber content and other key features:


Fruit (Serving Size)	Fiber Content	Key Mechanism(s)	Notes
Prunes (5 dried)	~3.8 g	High fiber, Sorbitol	Often considered the most potent natural remedy. Can cause bloating in high amounts.
Pear (1 medium)	~5.5 g	High fiber, Sorbitol, Fructose	Eat with skin for maximum benefit. Versatile and hydrating.
Apple (1 medium, with skin)	~4.8 g	Pectin (soluble fiber)	Eating with the skin is crucial for insoluble fiber.
Kiwi (1 medium)	~2.3 g	Fiber, Actinidin enzyme	Excellent for improving stool consistency and gut motility.
Raspberries (1 cup)	~8 g	High fiber, High water	Offers a high fiber-to-calorie ratio, perfect for snacking.
Figs (3 dried)	~7.3 g	High fiber, Natural sugars	Very high in fiber; soaking helps. Effective for regular consumption.

Maximizing Fruit's Impact on Digestion

Simply eating these fruits is a great first step, but a few practices can enhance their effect:

Stay Hydrated: Fiber needs water to do its job. Ensure you drink plenty of fluids throughout the day, especially when increasing your fiber intake.
Eat the Skin and Seeds: Where possible, consume the skin of fruits like apples and pears to maximize your insoluble fiber intake.
Gradual Increase: If your diet is low in fiber, introduce these fruits gradually to allow your digestive system to adjust. A sudden increase can sometimes lead to gas and bloating.
Listen to Your Body: What works best can vary from person to person. While ripe bananas are generally fine, some people find that unripe bananas can be constipating due to their high starch content.

The Importance of a Balanced Approach

While fruit is an excellent aid for constipation, it's most effective as part of a holistic approach to digestive health. This includes regular exercise, drinking plenty of water, and incorporating other fiber-rich foods like whole grains and vegetables. Making informed dietary choices can often prevent or resolve occasional constipation without the need for medication. For more comprehensive information on maintaining digestive health, consult resources from authoritative organizations like the National Institute of Diabetes and Digestive and Kidney Diseases.

Conclusion

For those seeking a natural and delicious remedy, the question of what is the best fruit to eat for constipation has several answers. Prunes stand out for their powerful combination of fiber and sorbitol. Kiwis offer a potent mix of fiber and digestive enzymes, while apples and pears provide a balanced duo of soluble and insoluble fiber. Ultimately, a variety of fiber-rich fruits, consumed with adequate water, forms a powerful and effective strategy for promoting regular bowel movements and maintaining overall gut health. Consistency is key, and incorporating these fruits into your daily diet can help keep your digestive system running smoothly.

A Final Note

While fruits can be highly effective, it is important to remember that dietary changes are not a substitute for professional medical advice. If you experience chronic or severe constipation, or if your symptoms persist, it is best to consult with a healthcare provider to rule out any underlying conditions.

Frequently Asked Questions

For immediate relief, prunes and prune juice are often cited as the most effective due to their potent combination of fiber and the natural laxative sorbitol. Pears and apples also contain sorbitol, though in smaller amounts.

The recommended amount can vary, but incorporating a few servings of high-fiber fruits daily is a good starting point. For instance, consuming two kiwis or a handful of prunes has shown positive effects in studies. Increase your intake gradually to let your body adjust.

Ripe bananas are generally recommended for constipation relief because they contain soluble fiber (pectin) that promotes bowel movements. Unripe bananas, on the other hand, are high in resistant starch and tannins, which can be constipating.

While prune, apple, and pear juices contain sorbitol that can help draw water into the intestines, they lack the fiber found in whole fruits. Whole fruits are a better option for consistent relief, but a small glass of juice can sometimes be helpful.

Dried fruits like prunes and figs are often more concentrated sources of fiber and sorbitol than their fresh counterparts, which can make them more potent for constipation relief. However, fresh fruits are still highly effective and provide more water.

Yes, eating a large amount of fruit, especially dried fruit, can lead to excess gas, bloating, and diarrhea due to high fiber and sugar content. It is best to start with a moderate amount and increase slowly as needed.

Fiber helps by either adding bulk to stool (insoluble fiber) or by forming a gel that softens it (soluble fiber). These actions promote smoother and more frequent bowel movements. Both types of fiber are essential for a healthy digestive system.