What to eat when you are constipated? A nutrition guide for digestive relief

November 6, 2025 •

3 min read

It's estimated that roughly 16 in 100 adults in the United States experience constipation. For those wondering what to eat when you are constipated, a strategic nutritional approach focusing on fiber, hydration, and probiotics can provide natural and effective relief.

Quick Summary

This guide covers the best foods and drinks to consume for constipation relief, emphasizing the importance of dietary fiber, proper hydration, and probiotics. It also identifies foods and habits to avoid to support a healthier digestive system.

Key Points

Increase Fiber Gradually: Slowly add more fiber-rich foods to your diet, like fruits, vegetables, and whole grains, to avoid gas and bloating.
Stay Hydrated: Drink plenty of water and other fluids throughout the day to help fiber soften your stool and keep things moving smoothly.
Choose the Right Fruits: Incorporate prunes, kiwi, pears, and berries, which contain both fiber and natural compounds to aid digestion.
Eat Whole Grains: Replace refined grains like white bread and pasta with whole-wheat versions, brown rice, and oats for extra bulk.
Embrace Legumes and Seeds: Add beans, lentils, chia seeds, and flaxseeds to meals and snacks for a powerful fiber boost.
Consider Probiotics: Yogurt, kefir, and other fermented foods can introduce beneficial bacteria to your gut, promoting healthy bowel function.
Limit Constipating Foods: Cut back on processed foods, high-fat dairy, red meat, and excessive caffeine and alcohol, which can worsen constipation.

The Power of Fiber: Soluble vs. Insoluble

Dietary fiber is the cornerstone of a constipation-relief diet. It is a complex carbohydrate that your body cannot digest, and it comes in two main types: soluble and insoluble fiber. Both play a distinct but complementary role in promoting healthy and regular bowel movements.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This gel softens the stool, making it easier to pass. This is particularly helpful for individuals whose stools are hard and dry. Foods rich in soluble fiber include:

Oats and oat bran
Apples (with skin)
Pears (with skin)
Beans, lentils, and peas
Psyllium husk

Insoluble Fiber

Insoluble fiber, or 'roughage,' does not dissolve in water. Instead, it adds bulk to your stool, which helps to speed up the passage of food through your digestive system. This creates a natural laxative effect, and good sources include:

Whole-wheat products and wheat bran
Leafy greens and vegetables like broccoli
Nuts and seeds
The skin of fruits and vegetables

The Importance of Hydration

When increasing your fiber intake, it is crucial to also increase your fluid intake. Fiber absorbs water in your colon; without enough liquid, it can worsen constipation and lead to bloating. Aim for 8 to 10 glasses of water, clear soups, or herbal tea daily.

Water is the best choice for staying hydrated and keeping stools soft.
Warm drinks, like hot water with lemon or herbal tea, can help stimulate the gastrointestinal tract.
Natural juices from fruits like prunes and apples contain sorbitol and pectin, which can help draw water into the intestines.

Natural Remedies and Probiotics

Beyond basic fiber and water, specific foods offer natural laxative effects. Prunes are famous for this due to their high fiber and sorbitol content, a sugar alcohol that draws water into the gut. Kiwi fruit also contains a unique enzyme called actinidin, which aids protein digestion and promotes bowel movements.

Probiotics are beneficial bacteria that promote a healthy gut microbiome and can also be effective against constipation. Foods like kefir, yogurt, and sauerkraut introduce healthy bacteria that can help regulate bowel function.

Foods to Incorporate and What to Avoid

To effectively manage constipation, focus on increasing whole, plant-based foods while reducing those that can slow digestion. Here is a quick overview:

Foods to Eat for Constipation Relief

Fruits: Prunes, kiwi, apples, pears, berries, and oranges are excellent choices, especially with their skins on.
Vegetables: Leafy greens like spinach and kale, broccoli, carrots, and sweet potatoes are all high in fiber.
Legumes: Beans (black, kidney, navy), lentils, and chickpeas are loaded with both soluble and insoluble fiber.
Whole Grains: Opt for whole-wheat bread and pasta, brown rice, oatmeal, and quinoa over refined versions.
Nuts and Seeds: Chia seeds, flaxseeds, almonds, and pecans add fiber and healthy fats.

Foods to Limit or Avoid

Certain foods can exacerbate constipation and are best avoided when symptoms occur:

Processed Foods: These are generally low in fiber and nutrients.
Refined Grains: White bread, white pasta, and baked goods lack the fiber of their whole-grain counterparts.
High-Fat Foods: Fried foods, meat, eggs, and cheese can slow down digestion.
Alcohol and Caffeine: These can contribute to dehydration, which hardens stool.

Constipation-Fighting Foods: A Comparison


Food	Key Benefit for Constipation	Fiber Type(s)	Other Benefits
Prunes	High fiber + sorbitol (natural laxative)	Both	Rich in antioxidants
Kiwi	Fiber + Actinidin enzyme	Both	Improved stool consistency, less bloating
Beans (Lentils, etc.)	High fiber, adds bulk	Both	Increases butyric acid production, rich in protein
Chia Seeds	High fiber content, absorbs water	Soluble	Provides omega-3s, forms a gel to soften stool
Oats	Soluble fiber, bulks and softens stool	Soluble	Heart-healthy, adds consistency
Kefir	Probiotics for gut health	N/A	Promotes healthy gut bacteria, improves regularity

Conclusion

Addressing constipation through diet is a natural and effective strategy that can significantly improve digestive health. By focusing on a balanced intake of both soluble and insoluble fiber, maintaining adequate hydration, and incorporating natural laxatives like prunes and kiwi, you can promote regular, healthy bowel movements. Remember to make dietary changes gradually to give your digestive system time to adjust. Consulting a healthcare professional or registered dietitian for personalized advice is always a good idea, especially if chronic constipation persists despite these lifestyle changes.

Authoritative Outbound Link

For more detailed information on constipation and nutrition, consult the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Frequently Asked Questions

Both soluble and insoluble fiber are important. Soluble fiber, found in oats, apples, and beans, helps soften stool, while insoluble fiber, found in whole grains and vegetables, adds bulk to speed up transit.

Yes, proper hydration is essential. Water helps fiber work effectively by softening the stool. Without enough fluids, increased fiber can worsen constipation and cause bloating.

Yes, prunes are a well-known remedy due to their high fiber and natural sorbitol content, which has a laxative effect. Studies show they can be more effective than some fiber supplements.

Focus on fruits rich in fiber and sorbitol, such as prunes, kiwi, pears, apples, and berries. Eating them with the skin on maximizes the fiber benefits.

Increasing fiber too quickly without also increasing fluid intake can lead to gas, bloating, and worsen constipation. It's best to increase fiber intake gradually.

It's best to limit or avoid processed foods, refined grains (white bread, pasta), high-fat dairy, and red meat. These foods are low in fiber and can slow down digestion.

Probiotics, the beneficial bacteria found in fermented foods like yogurt and kefir, can help restore balance to your gut microbiome, which may improve stool consistency and frequency.