What to eat to stop constipation and promote digestive health

December 2, 2025 •

4 min read

Chronic constipation affects up to 15% of the U.S. population, causing discomfort and impacting daily life. Eating the right foods is a primary, effective strategy for how to stop constipation and improve regularity.

Quick Summary

A diet rich in soluble and insoluble fiber, from sources like fruits, vegetables, and whole grains, is key for digestive regularity. Hydration is critical for fiber to work effectively. Avoiding certain processed and high-fat foods can also significantly alleviate symptoms.

Key Points

Increase fiber intake gradually: Focus on foods with both soluble and insoluble fiber, such as prunes, berries, and beans, to add bulk and soften stool.
Stay hydrated with plenty of water: Drinking enough water is essential for fiber to function correctly and for softening hard stools.
Incorporate natural laxatives: Specific foods like prunes and kiwifruit contain compounds that can naturally stimulate bowel movements.
Include probiotics for gut health: Fermented foods like yogurt and kefir can introduce beneficial bacteria to aid digestion.
Limit processed, high-fat foods: Avoid foods like white bread, red meat, and cheese, which can slow digestion and worsen symptoms.
Avoid dehydration from alcohol and caffeine: Limit or cut out drinks that can dehydrate you, making constipation worse.

The Role of Fiber and Hydration

At the core of a diet designed to combat constipation are two key components: fiber and fluids. Fiber adds bulk to the stool, and fluids help to soften it, making it easier to pass. This dynamic duo is essential for moving waste through the digestive tract efficiently.

Soluble vs. Insoluble Fiber

Not all fiber is created equal. Understanding the difference between soluble and insoluble fiber can help you select the best foods.

Soluble Fiber: This type of fiber dissolves in water, forming a gel-like substance in the gut. This gel softens the stool and can improve consistency, making bowel movements more comfortable. Excellent sources include oat bran, apples (with skin), pears, beans, and carrots.
Insoluble Fiber: Known as “roughage,” insoluble fiber does not dissolve in water. It adds significant bulk to the stool and helps to speed up the movement of food through your intestines. Sources include whole wheat flour, nuts, beans, and vegetables like green beans, cauliflower, and potatoes.

Must-Eat Foods to Stop Constipation

This list highlights some of the most effective food choices for relieving constipation:

Prunes and Prune Juice: Renowned as a natural remedy, prunes contain high levels of fiber and sorbitol, a sugar alcohol that draws water into the gut and promotes a laxative effect.
Kiwifruit: A single kiwi fruit is packed with fiber and contains an enzyme called actinidin, which aids in digestion. Research has shown it can improve stool frequency and consistency.
Berries: Raspberries and blackberries are particularly high in fiber and water content, both crucial for softening stools.
Legumes: Beans, lentils, and chickpeas are fiber powerhouses, providing both soluble and insoluble fiber to bulk up and soften stool.
Chia and Flax Seeds: These small seeds are incredibly rich in fiber. When mixed with water, chia seeds form a gel, which can help bulk and soften stool. Flaxseeds have been shown in studies to help reduce constipation.
Sweet Potatoes: A medium sweet potato provides a healthy dose of fiber, particularly insoluble fiber.
Spinach and Leafy Greens: Greens like spinach, Brussels sprouts, and broccoli are full of fiber and can help to add bulk and weight to stools.
Oat Bran: This is the fiber-rich outer casing of the oat grain and is an excellent source of soluble fiber.

The Importance of Adequate Hydration

While consuming fiber-rich foods is vital, it's a critical error to overlook fluid intake. Water is what allows fiber to work its magic. Without enough water, increasing fiber can worsen constipation by creating a blockage. Aim for at least eight 8-ounce glasses of water a day, and more if you are active or in a hot climate. Warm fluids like coffee or herbal tea can also help stimulate bowel motility.

Foods and Drinks to Avoid

Just as some foods help, others can make the problem worse. These items tend to be low in fiber and/or high in fat, slowing down digestion.

Processed Foods: Items like fast food, frozen meals, and snack foods often lack fiber.
Refined Grains: White bread, pasta, and white rice have had their fibrous bran and germ removed.
Red Meat: High in fat and fiber-free, red meat can be particularly difficult to digest.
Dairy: For some people, particularly those sensitive to it, dairy products like cheese can contribute to constipation.
Alcohol: Alcohol is a dehydrating agent, which can dry out stool and make it harder to pass.

Comparison of High-Fiber Foods for Constipation


Food Item	Fiber Type (Primary)	Additional Benefits	Notes
Prunes	Soluble & Insoluble	Sorbitol for laxative effect	Start with a small amount to avoid gas.
Chia Seeds	Soluble	Forms a gel when wet, increases stool bulk	Must be consumed with sufficient water.
Lentils	Soluble & Insoluble	High in protein and other nutrients	A versatile pantry staple.
Kiwifruit	Soluble & Insoluble	Actinidin enzyme for digestion	Contains vitamin C; can be eaten with skin.
Oat Bran	Soluble	Fermentable fiber, feeds gut bacteria	Add to cereals or smoothies for an easy boost.

Integrating Probiotics

Probiotics are beneficial bacteria that can help maintain a healthy gut microbiome, which is essential for proper digestion. Fermented foods like kefir, yogurt with live active cultures, and sauerkraut can introduce these helpful microorganisms. A balanced microbiome can improve gut motility and help relieve constipation.

Conclusion: A Holistic Dietary Approach

To effectively combat constipation, focus on a diet rich in a variety of fiber sources, particularly from whole foods like fruits, vegetables, legumes, and whole grains. Pair this high-fiber intake with plenty of water to ensure stools are soft and easy to pass. By making gradual dietary changes and avoiding common constipating foods, you can promote regularity and long-term digestive health. For persistent issues, consulting a healthcare professional is always recommended.

Frequently Asked Questions

The best fruits for constipation are prunes, kiwifruit, berries (raspberries, blackberries), pears, and apples, especially when eaten with the skin on. These fruits contain high amounts of fiber and, in some cases, natural laxative compounds like sorbitol.

Yes, drinking more water is crucial. Without adequate fluid, fiber cannot soften stool effectively and can lead to more blockages. Staying well-hydrated helps keep your stool soft, bulky, and mobile.

Both soluble and insoluble fiber are important. Soluble fiber (found in oats, apples, and beans) softens stool, while insoluble fiber (in whole grains, nuts, and leafy greens) adds bulk and speeds up transit time.

You should minimize processed foods, refined grains (white bread, pasta), and high-fat foods like red meat and cheese. Alcohol can also worsen dehydration and should be limited.

Yes, probiotic-rich foods like kefir and certain yogurts can help. They introduce beneficial bacteria that contribute to a healthy gut microbiome, which can improve gut motility and digestion.

Relief varies by individual and the severity of the constipation. For some, adding fiber and fluids can help within a few days, especially for occasional constipation. It's best to make gradual changes to avoid gas or bloating.

Eating whole fruits is generally better than drinking juice because you get all the dietary fiber, especially from the skin. While some juices (like prune juice) contain helpful compounds, the fiber content is significantly lower.