What is the Best Fruit to Eat to Help with Constipation?

December 7, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 16% of adults experience symptoms of constipation. While many fruits can offer relief, identifying the single best fruit to eat to help with constipation often depends on the specific combination of fiber, water, and other compounds they contain.

Quick Summary

Prunes, kiwis, and pears are top contenders for relieving constipation due to their unique combination of fiber, sorbitol, and digestive enzymes. Water intake and overall diet also play a crucial role in promoting regularity.

Key Points

Prunes are a classic solution: Rich in fiber and sorbitol, prunes are a highly effective, well-researched natural remedy for constipation.
Kiwis offer a gentle alternative: Kiwis, especially the green variety, provide fiber and the digestive enzyme actinidin, which helps promote bowel regularity with fewer side effects like gas.
Pears provide a natural laxative effect: Containing fiber, sorbitol, and fructose, pears draw water into the colon, softening stools and easing passage.
Eat whole fruits for max fiber: To get the most benefit, consume whole fruits with their skin rather than just juice, which often removes the bulk-forming fiber.
Avoid unripe bananas: Unripe bananas can worsen constipation due to their high content of resistant starch and tannins; only eat them when ripe.
Combine with water and exercise: Proper hydration is crucial for fiber to work effectively, and regular physical activity can also help stimulate bowel movements.

The Digestive Power of Fiber

Fiber is the cornerstone of a healthy digestive system. It comes in two primary forms: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance in the digestive tract, which softens stool and makes it easier to pass. Insoluble fiber, by contrast, does not dissolve and adds bulk to the stool, helping to speed up its movement through the intestines. Many fruits contain a beneficial mix of both.

The All-Star Lineup: Top Fruits for Constipation

Certain fruits are exceptionally effective due to their high fiber content and natural laxative properties. Let's look at the top contenders:

Prunes (Dried Plums): A classic remedy, prunes are a powerhouse for constipation relief. They contain high levels of both soluble and insoluble fiber, along with sorbitol, a sugar alcohol that acts as a natural laxative by drawing water into the colon. A study cited by Harvard Health found that prune juice led to more regular bowel movements in participants with chronic constipation.
Kiwi: Kiwis are an excellent source of fiber and contain the unique enzyme actinidin. Actinidin aids in the digestion of protein and stimulates gut motility, helping to move food through the digestive tract. Research shows that consuming two green kiwis a day can significantly increase bowel frequency and improve stool consistency with fewer side effects than other treatments like psyllium. Green kiwifruit contains more fiber and actinidin than its gold counterpart.
Pears: Pears pack a solid fiber punch, especially when eaten with the skin on. They also contain sorbitol and fructose, which can have a mild laxative effect by pulling water into the intestines. This combination of fiber and natural sugars makes pears a very effective option for promoting regularity.
Apples: Like pears, apples contain both soluble fiber (in the form of pectin) and insoluble fiber, particularly in the skin. Pectin ferments in the gut and has been shown to increase stool frequency and soften stool hardness. It's best to eat apples with the skin to get the full benefit of both fiber types.
Berries (Raspberries and Blackberries): These small fruits are surprisingly high in fiber and water. Just half a cup of raspberries, for instance, contains a significant amount of fiber that helps bulk and soften stool. Their high water content also aids in hydration, which is vital for preventing constipation.

Comparison of Top Fruits for Constipation


Feature	Prunes	Kiwi	Pears	Apples
Key Laxative Agent	Fiber & Sorbitol	Fiber & Actinidin	Fiber & Sorbitol	Fiber & Pectin
Fiber Type Mix	Excellent (Soluble & Insoluble)	Excellent (Soluble & Insoluble)	Excellent (Soluble & Insoluble)	Excellent (Soluble & Insoluble)
Efficacy	Very effective; classic remedy	Very effective; gentle on the gut	Effective; good for general regularity	Effective; skin is key
Potential Side Effects	Can cause gas and bloating due to high sorbitol	Less likely to cause gas/bloating than prunes or psyllium	Sugar alcohols can cause gas in some people	Generally well-tolerated when consumed whole

How to Incorporate Fruits into Your Diet

For maximum benefit, it's generally best to consume whole fruits rather than just juice, as the fiber is concentrated in the pulp and skin. If using juice, opt for 100% prune or pear juice, which contains sorbitol. Consider these strategies:

Start the day with a smoothie: Blend kiwis, berries, and a ripe banana with some water for a fiber-rich breakfast. Green kiwifruit is particularly good for constipation relief due to its higher fiber content and the enzyme actinidin.
Snack on dried fruit: A handful of dried prunes or figs offers a concentrated source of fiber and sorbitol. Be mindful of portion sizes due to their higher sugar content.
Include in meals: Add chopped apples to oatmeal, sliced pears to salads, or berries to yogurt. This integrates the fruits into your regular eating habits effortlessly.

Addressing Other Digestive Concerns

While focusing on the best fruits is important, remember that hydration and overall lifestyle play significant roles. Drink plenty of water throughout the day to help the fiber do its job of softening stool. Regular physical activity also helps stimulate bowel movements. Be cautious with unripe bananas, which contain high levels of resistant starch and tannins that can actually cause or worsen constipation. For many, the best fruit to eat to help with constipation may be a combination of several, rotated throughout the week for variety.

Conclusion

While there is no single 'best' fruit for everyone, prunes, kiwis, and pears consistently stand out due to their potent combination of fiber and natural laxative compounds. Kiwis offer a gentle and effective approach, while prunes are the classic, well-researched heavy-hitter. For the best outcome, focus on a varied diet rich in whole fruits, stay hydrated, and maintain an active lifestyle to support regular bowel movements. If constipation persists, consulting a healthcare professional is always the best course of action. For more information on digestion and healthy eating, visit a reliable source like the National Institute of Diabetes and Digestive and Kidney Diseases.

Frequently Asked Questions

Prunes are often considered one of the fastest-acting fruits due to their potent combination of fiber and the natural laxative sorbitol. For quick relief, consuming a few prunes or drinking a small glass of prune juice can be effective.

Both fresh and dried fruits can be effective. Dried fruits, like prunes and figs, contain a more concentrated amount of fiber and sorbitol per serving, but also more calories and sugar. Fresh fruits, like kiwis and pears, offer fiber along with a higher water content, which aids hydration.

Yes, unripe bananas are known to be constipating. They contain high levels of resistant starch and tannins, which can bind stools and make them harder to pass. It is best to eat very ripe bananas, as their fiber is more available to promote intestinal transit.

Research suggests that eating two green kiwifruits per day can be very effective for relieving constipation. This amount is well-tolerated by most people and can improve stool consistency and bowel frequency.

Some fruit juices, particularly prune, pear, and apple juice, can help with constipation. They contain sorbitol, which has a laxative effect. However, they lack the dietary fiber found in whole fruits. Therefore, consuming whole fruit is generally the better option.

Fiber adds bulk to your stool, and certain types of fiber (soluble fiber) absorb water, making stool softer and easier to pass. This helps promote regular bowel movements and prevents straining during defecation.

Yes, consuming too much high-fiber fruit can cause bloating, gas, or diarrhea, especially if your body is not used to a high-fiber diet. It is best to increase your intake gradually and ensure you are also drinking plenty of water.