What to eat when severely constipated for fast relief

November 17, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 16 out of 100 U.S. adults suffer from constipation. When severely constipated, choosing the right foods is crucial for stimulating bowel movements and relieving discomfort. This article will explore the best dietary strategies to help you get things moving again, focusing on fiber, hydration, and natural laxatives.

Quick Summary

This article details dietary choices to combat severe constipation, focusing on high-fiber foods, adequate hydration, and natural laxatives. It provides practical food options and a comparative table to aid in quick relief and long-term digestive health improvement.

Key Points

Increase Fluid Intake: Drink plenty of water and other non-caffeinated liquids to help soften stools and aid fiber's effectiveness.
Leverage Natural Laxatives: Incorporate foods like prunes, pears, apples, and kiwi, which contain natural sugars and fiber that promote bowel movements.
Add Diverse Fiber Sources: Mix soluble and insoluble fiber from a variety of vegetables, legumes, whole grains, and nuts to bulk up and soften stool.
Incorporate Probiotics: Add fermented foods like kefir and yogurt to your diet to introduce healthy gut bacteria and improve overall digestive health.
Limit Constipating Foods: Reduce your intake of refined grains, processed foods, excessive dairy, and high-fat items that can hinder digestive regularity.
Listen to Your Body: While these foods are generally helpful, individual responses can vary. Pay attention to how your body reacts to different foods to find what works best for you.

Immediate relief: High-fiber and natural laxative foods

When severe constipation strikes, the goal is to soften the stool and increase bowel motility. Focusing on specific foods known for their laxative properties and high fiber content can provide more immediate results.

Prunes: The classic constipation fighter

Prunes (dried plums) are renowned for their ability to combat constipation. They contain high levels of both insoluble and soluble fiber, which add bulk and softness to stool. Additionally, prunes are rich in sorbitol, a sugar alcohol that the body doesn't absorb well and that draws water into the colon, providing a mild laxative effect.

Pears and apples: The dynamic duo

Pears and apples are excellent sources of dietary fiber. Eating them with the skin provides insoluble fiber, while the flesh offers soluble fiber, including pectin, which helps bulk up and soften stool. Pears also contain high levels of fructose and sorbitol, which contribute to their laxative properties. For a quick boost, try eating a medium pear or apple, or drink a glass of unsweetened juice.

Kiwi: The fuzzy fruit with powerful effects

Studies have shown that eating two kiwi fruits daily can improve bowel movement frequency and stool consistency. Kiwis contain both fiber and an enzyme called actinidin, which aids digestion. Their small seeds also contribute to the fiber content, further assisting with regularity.

Hydration: The key to softening stool

Drinking sufficient fluids, especially water, is critical for relieving constipation. Fiber without water can worsen constipation, as water is needed to help fiber do its job of softening stool and adding bulk. Aim for extra glasses of water, and consider incorporating clear broths or unsweetened juices like apple or prune juice, which also contain sorbitol.

Long-term strategies: Incorporating high-fiber vegetables, grains, and probiotics

While the foods mentioned above can provide quick relief, a sustained approach involving a balanced, high-fiber diet is key to preventing severe constipation in the future.

Fibrous vegetables

Vegetables are an excellent source of insoluble fiber, which promotes regular bowel movements. Incorporate a variety of vegetables into your diet, especially leafy greens like spinach, broccoli, and Brussels sprouts. Cooking them lightly can make them easier to digest for some individuals.

Whole grains and legumes

Whole grains such as brown rice, oatmeal, and whole wheat bread provide both soluble and insoluble fiber. Legumes like lentils, chickpeas, and beans are also incredibly fiber-rich and should be a staple in your diet.

Probiotic-rich foods

Probiotics are beneficial bacteria that improve gut health and can soften stools. Including foods like yogurt, kefir, and sauerkraut can introduce healthy bacteria into your digestive system, which can help regulate bowel movements over time.

Comparison Table: High-Fiber Foods for Constipation


Food Item	Primary Fiber Type	Natural Laxative Properties	Additional Benefits
Prunes	Soluble & Insoluble	High in sorbitol, draws water into the gut.	Contains phenolic compounds for gut health.
Pears	Soluble & Insoluble	High in sorbitol and fructose.	High water content aids digestion.
Kiwi	Soluble & Insoluble	Contains enzyme actinidin to aid motility.	Nutrient-dense, improves stool consistency.
Chia Seeds	Soluble	Forms a gel when mixed with liquid, softening stools.	Very high fiber content, adds bulk.
Spinach	Insoluble	Adds bulk to stool.	Nutrient-rich, easy to incorporate into meals.
Lentils	Soluble & Insoluble	Bulks and softens stool.	Excellent source of protein and other nutrients.
Oatmeal	Soluble	Contains beta-glucan fiber, which is very soft.	Promotes a feeling of fullness, good for daily intake.

Avoiding foods that worsen constipation

Just as important as knowing what to eat is knowing what to avoid. While individual triggers can vary, several foods are commonly known to contribute to constipation. Refined grains, like white bread and white rice, lack the fiber of their whole-grain counterparts and can slow digestion. High-fat foods, processed foods, and excessive amounts of dairy (for some people) can also be problematic. Limiting caffeine and alcohol is also recommended as they can cause dehydration, which hardens stool.

Conclusion

When severely constipated, a focused dietary approach can bring relief. By prioritizing high-fiber foods like prunes, pears, kiwis, and a variety of vegetables and legumes, and ensuring you are well-hydrated, you can stimulate your digestive system. While immediate action includes adding specific natural laxative foods, a long-term strategy of incorporating a balanced, high-fiber diet, along with adequate fluids and probiotics, is the most effective way to prevent recurrence. If dietary changes don't provide relief, or if symptoms are severe, consulting a healthcare professional is always the best course of action.

A note on authoritative sources

For further reading on the mechanics of digestion and the role of fiber, the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) offers extensive information. The NIDDK is a reliable source for digestive health information.

Frequently Asked Questions

Prunes and prune juice are well-known natural laxatives due to their high fiber content and sorbitol, a sugar alcohol that draws water into the intestines to stimulate a bowel movement.

While it won't be instant, increasing fiber and fluid intake can often provide relief within a day or two. For severe cases, combining high-fiber foods with increased hydration and physical activity will have the quickest effect.

Both can be effective. Dried fruits like prunes and figs are very concentrated sources of fiber and natural laxatives. Fresh fruits like pears and apples also offer significant fiber and water content, which aids in digestion.

Fibrous vegetables such as broccoli, Brussels sprouts, spinach, and other leafy greens are excellent choices. They provide insoluble fiber that adds bulk to your stool, promoting regular movement.

It's best to limit foods that are low in fiber or high in fat, as they can slow down digestion. These include refined grains like white bread and pasta, red meat, processed foods, and excessive dairy.

Coffee can stimulate bowel movements for some people, but it is also a diuretic that can cause dehydration, which worsens constipation. It's better to stick with water and hydrating fluids.

Probiotics introduce beneficial bacteria to your gut, which can improve gut health and help regulate bowel movements over time. Fermented foods like kefir and yogurt are good sources.