What Type of Food to Eat for Constipation: A Complete Guide

December 1, 2025 •

5 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), approximately 16 out of every 100 adults in the U.S. experience constipation. A common cause is a lack of dietary fiber and adequate fluids, making the answer to the question, "What type of food to eat for constipation?" crucial for relief and prevention.

Quick Summary

This guide details the best foods to eat to relieve and prevent constipation, focusing on high-fiber fruits, vegetables, and whole grains. It also outlines which foods and drinks to avoid and emphasizes the importance of proper hydration for digestive health.

Key Points

Increase Fiber Gradually: Slowly add more high-fiber foods to your diet to prevent gas and bloating, ensuring adequate fluid intake simultaneously.
Drink Plenty of Water: Staying hydrated is essential for fiber to work effectively and to keep stools soft and easy to pass.
Choose 'P' Fruits: Pears, plums, prunes, and peaches contain fiber and natural laxative compounds like sorbitol to aid in digestion.
Incorporate Probiotics: Fermented foods like yogurt and kefir can introduce beneficial bacteria to your gut to support healthy bowel function.
Limit Processed Foods: Reduce intake of processed snacks, fast food, and refined grains, which are typically low in fiber and can exacerbate constipation.
Avoid Unripe Bananas: Unripe, green bananas are high in resistant starch and can worsen constipation, while ripe ones can be beneficial.
Balance Soluble and Insoluble Fiber: Ensure a mix of fiber types to both soften stool and add bulk, promoting efficient bowel movements.
Stay Active: Regular physical activity supports proper gut motility and helps move stool through the colon more effectively.

The Power of Fiber: Soluble vs. Insoluble

Dietary fiber is the cornerstone of a constipation-friendly diet. It is an indigestible carbohydrate found in plant foods that adds bulk to your stool, making it easier to pass. Not all fiber is created equal, however. It is important to understand the difference between soluble and insoluble fiber to maximize your relief.

Soluble Fiber

This type of fiber dissolves in water to form a gel-like substance in your digestive tract. It helps soften the stool, which is beneficial when you are passing hard, dry, or lumpy stools. Foods rich in soluble fiber include:

Oats and oat bran: An excellent source for softening stool and promoting regularity.
Beans and lentils: These legumes are high in both soluble and insoluble fiber.
Apples and pears: Their flesh contains soluble fiber, particularly pectin.
Citrus fruits: Oranges and grapefruits are packed with pectin.
Chia and flaxseeds: When mixed with water, these form a gelatinous substance that softens stool.

Insoluble Fiber

Often called "roughage," this fiber does not dissolve in water and remains largely intact as it moves through your digestive system. This adds bulk to your stool and helps push it along your intestinal tract, promoting more frequent bowel movements. Sources of insoluble fiber include:

Whole grains: Foods like brown rice, whole wheat bread, and certain cereals are great sources.
Vegetables: Leafy greens like spinach, broccoli, and Brussels sprouts are high in insoluble fiber.
Nuts and seeds: Almonds, walnuts, and pumpkin seeds provide a hearty dose of roughage.
Fruit skins and seeds: The skin on apples and pears, as well as the seeds in berries, contribute insoluble fiber.

Essential Fruits for Natural Laxative Effects

Certain fruits are particularly potent in combating constipation, often containing a combination of fiber, water, and natural compounds that promote bowel movements.

Prunes: These dried plums are famous for a reason. They are rich in fiber and contain sorbitol, a sugar alcohol that draws water into the intestines for a laxative effect.
Kiwi: Eating two kiwis a day can significantly increase bowel frequency and improve stool consistency due to its fiber and an enzyme called actinidin.
Figs: Both fresh and dried figs are excellent sources of fiber and can help speed up colonic transit and alleviate abdominal discomfort.
Berries: Raspberries and blackberries are especially high in fiber and water, which helps soften stool and promote easy passage.

The Role of Probiotics and Other Foods

Probiotics are beneficial bacteria that can improve gut health and potentially help with constipation. Fermented foods and beverages are a great way to increase your probiotic intake.

Yogurt and Kefir: These fermented dairy products contain live, active cultures that can help rebalance gut bacteria.
Sauerkraut and Kimchi: Fermented vegetables also offer a dose of healthy probiotics.

Magnesium-rich foods can also help, as magnesium is a mineral known for its mild laxative effect. Good sources include:

Seeds and Nuts: Pumpkin seeds, almonds.
Leafy Greens: Spinach and kale.
Avocados.
Legumes.

Foods and Habits to Avoid

Just as important as adding the right foods is removing or limiting those that can worsen the problem. Certain dietary and lifestyle factors can contribute to or exacerbate constipation.

Excessive dairy: Some people, particularly children, can experience constipation from too much dairy due to its lack of fiber.
Processed and fast foods: These are typically low in fiber and high in fat and salt, all of which slow down digestion.
Refined grains: White bread, white rice, and pastries have been stripped of most of their fiber, making them poor choices when constipated.
Red meat: While a good source of protein, red meat is high in fat and lacks fiber, which can contribute to digestive slowdown.
Unripe bananas: Green bananas contain a high amount of resistant starch that can be very binding and cause constipation.
Alcohol and Caffeine: Both can act as diuretics and contribute to dehydration, which hardens stool.

Comparison Table: Best vs. Worst Foods for Constipation


Feature	Best Foods for Constipation	Worst Foods for Constipation
Fiber Content	High in both soluble and insoluble fiber.	Low in dietary fiber.
Hydration Level	Often high in water content (e.g., fruits, leafy greens).	Often low in water content (e.g., processed snacks).
Key Ingredients	Natural fibers, sorbitol, probiotics.	Refined sugars, saturated fats, tannins.
Examples	Prunes, kiwi, beans, lentils, whole grains, yogurt, water.	Processed meats, fast food, unripe bananas, excessive cheese, white bread.
Overall Effect	Softens and bulks up stool, stimulates bowel movements.	Slows down digestion, dehydrates, hardens stool.

The Critical Role of Hydration

Drinking plenty of water is arguably the most vital component in managing constipation. Fiber works by absorbing water, so without enough fluid, fiber can actually worsen constipation by creating a dry, hard mass in your intestines. Aim for at least 8 to 10 glasses of water daily, increasing your intake as you add more fiber to your diet. Hydration also keeps your intestinal muscles functioning smoothly, aiding in the movement of stool. Other hydrating liquids like clear soups or naturally sweetened juices can also help.

A Sample Day of Constipation-Relief Eating

Here is a simple example of how to incorporate these foods into your daily meals:

Breakfast: Oatmeal topped with a handful of berries, a tablespoon of chia seeds, and a glass of water.
Lunch: A large salad with leafy greens (spinach or kale), chickpeas, and a dressing made with olive oil.
Snack: A pear with the skin on, or a handful of prunes.
Dinner: Lentil soup with a side of whole-grain rye bread.
Before Bed: A small serving of kefir or yogurt with probiotics.

Conclusion

Addressing constipation through dietary changes is a highly effective, natural approach. The key is to consistently incorporate a variety of high-fiber foods, focusing on a mix of both soluble and insoluble fiber, while also ensuring you stay well-hydrated. By making informed food choices—prioritizing whole foods and limiting processed and low-fiber items—you can significantly improve your digestive health and find lasting relief. If dietary adjustments and increased water intake don't provide relief, or if symptoms are severe, it is always recommended to consult a healthcare provider for a more comprehensive treatment plan. The journey to regularity starts with a simple change on your plate.

Expert Authoritative Link

For more in-depth information from a trusted medical source, consider reviewing the Mayo Clinic's guide on constipation: Constipation - Diagnosis and treatment - Mayo Clinic.

Frequently Asked Questions

The best foods for constipation are those high in fiber, such as prunes, kiwis, berries, beans, lentils, and whole grains. These foods help to soften and bulk up your stool, making it easier to pass.

Adults should aim for 22 to 34 grams of fiber per day, depending on age and sex. It is best to increase your fiber intake slowly and ensure you are drinking plenty of water at the same time.

You should avoid or limit processed foods, fast food, refined grains (like white bread and pasta), red meat, and excessive dairy, as these are often low in fiber and can slow down digestion.

Yes, drinking plenty of water is essential for managing constipation. Water helps fiber work effectively by softening the stool and promoting smooth movement through the intestines.

The ripeness of the banana matters. Ripe bananas can help with constipation due to their soluble fiber, while unripe, green bananas are high in resistant starch and can worsen the condition.

Yes, consuming probiotics through foods like yogurt, kefir, and sauerkraut may help relieve constipation. They can improve the balance of healthy bacteria in your gut, which aids digestion.

Natural laxative foods include prunes (dried plums) due to their sorbitol content, figs, and kiwi fruit, all of which are high in fiber and have natural compounds that promote bowel movements.

Yes, regular physical activity helps improve the movement of stool through the colon and is an important part of managing and preventing constipation.