Which Fruit is the Best Stool Softener? Navigating Your Nutrition Diet

October 6, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, eating plenty of fiber-rich foods is key for preventing and treating constipation. Figuring out which fruit is the best stool softener is a common first step for those seeking natural relief and improved digestive health through their diet.

Quick Summary

Different fruits offer unique mechanisms for relieving constipation, with prunes being a classic choice due to their fiber and sorbitol. Kiwi and figs also rank highly for their distinct fiber compositions and digestive benefits. A personalized approach that considers individual tolerance and other dietary factors is most effective for addressing constipation.

Key Points

Prunes are a classic choice: High in fiber and the natural laxative sorbitol, with strong scientific backing.
Kiwi is a well-tolerated alternative: Offers fiber and the enzyme actinidin, with studies showing effectiveness and fewer side effects like bloating.
Dried figs are a fiber powerhouse: They contain more fiber per gram than prunes and act as a prebiotic for gut health.
Water is crucial with high fiber intake: Adequate hydration is essential for fiber to work effectively and soften stool, so increase water intake along with fruit.
Whole fruit is better than juice: Eating the whole fruit, including the skin, provides significantly more fiber and nutrients than juice.
Start slowly and listen to your body: Introduce new high-fiber foods gradually to avoid gas or bloating, and find what works best for your system.

The Science Behind Fruit's Stool Softening Power

Not all fruits are created equal when it comes to combating constipation. Their effectiveness as a stool softener comes down to a few key components: fiber, water content, and natural compounds like sorbitol and actinidin.

Fiber (Soluble and Insoluble): Most fruits contain a mix of both types of fiber. Insoluble fiber adds bulk to your stool, helping it move through the digestive tract more quickly. Soluble fiber, on the other hand, dissolves in water to form a gel-like substance that softens stool, making it easier to pass.
Sorbitol: This sugar alcohol, found in many fruits, is not well-absorbed by the body. When it reaches the colon, it draws water into the intestines, creating a laxative effect that softens stool.
Actinidin: This unique digestive enzyme is found exclusively in kiwi fruit. It aids in the breakdown of proteins and can improve gut motility, helping move contents through the digestive system.
High Water Content: Dehydration is a major cause of hard stools. Fruits with a high water content, like oranges, provide additional fluid to help hydrate and soften your bowel movements.

Leading the Pack: Prunes, Kiwi, and Figs

While many fruits can help, a few stand out as particularly effective due to their unique properties and strong scientific backing. Prunes, kiwi, and figs are often cited as top-tier choices for promoting regularity.

Prunes: The Time-Tested Remedy

Prunes (dried plums) have a long-standing reputation as a natural laxative, and for good reason. They are rich in both insoluble fiber, which adds bulk, and soluble fiber, which softens the stool. The potent combination is further enhanced by their high concentration of sorbitol. Studies have shown that prunes can be even more effective than psyllium husk, a common fiber supplement, for relieving mild to moderate constipation. However, the sorbitol can cause gas and bloating in some people, so it's best to start with a smaller serving.

Kiwi: The Gentle Powerhouse

For those who experience bloating from prunes, kiwi is an excellent alternative. Research indicates that consuming two green kiwis per day effectively improves constipation symptoms, including stool consistency and frequency. This is attributed to a combination of its soluble and insoluble fiber and the unique enzyme actinidin, which improves protein digestion and gut motility. Many find kiwi to be better tolerated with fewer side effects than either prunes or psyllium.

Figs: The Prebiotic Champion

Figs, particularly dried figs, are exceptionally high in dietary fiber, boasting more fiber per gram than prunes. The fiber in figs acts as a prebiotic, feeding the healthy bacteria in your gut and promoting a balanced microbiome. This can lead to increased stool frequency and improved consistency over time. Soaking dried figs overnight can also help make them more effective and easier to digest.

Comparison Table: Prunes vs. Kiwi vs. Figs

To help you decide which option is best for you, here is a breakdown of the key factors for the top three stool-softening fruits:


Feature	Prunes	Kiwi	Figs
Best For	Fast, potent relief for those who tolerate sorbitol well.	Gentler relief with fewer adverse effects, suitable for sensitive guts.	Promoting long-term gut health with high fiber and prebiotic effects.
Key Compounds	High levels of sorbitol and a mix of soluble and insoluble fiber.	Soluble and insoluble fiber, plus the enzyme actinidin.	Very high fiber content (especially when dried) and prebiotics.
Dosage	4–6 prunes per day is a good starting point.	2 green kiwifruits daily showed good results in studies.	3–5 dried figs or 3 fresh figs daily.
Potential Side Effects	Gas and bloating due to high sorbitol content.	Few adverse effects reported in studies.	Can cause diarrhea if consumed in excess, especially when dried.
Notes	Juicing prunes is also effective, but contains less fiber.	Can be a good option for those on a low-FODMAP diet.	Soaking dried figs overnight can improve their effectiveness.

Other Beneficial Fruits for Constipation

While prunes, kiwi, and figs are often the most potent, several other fruits can also aid in relieving constipation when incorporated into a balanced diet:

Apples and Pears: These pome fruits are excellent sources of fiber, especially when eaten with the skin on. They also contain pectin and sorbitol, contributing to their laxative properties.
Berries: Raspberries and blackberries are particularly high in fiber and water content. Eating one to two cups per day can significantly boost your fiber intake.
Avocado: This creamy fruit is packed with both fiber and healthy fats, which aid in the smooth passage of waste through the intestines.
Papaya: Known for its digestive benefits, papaya contains the enzyme papain, which helps break down proteins and support bowel movements.

Beyond Fruit: A Holistic Approach to Relief

While adding fruit is a great strategy, true relief for constipation often involves a more holistic approach.

Stay Hydrated: Water is crucial for softening stools. Increasing fiber intake without enough water can sometimes worsen constipation. Aim for at least 1.5 liters of water daily, as suggested by some experts.
Get Moving: Regular physical activity helps stimulate the muscles in your intestinal wall, which aids in moving waste along.
Listen to Your Body: Don't ignore the urge to have a bowel movement. Holding it in can make constipation worse.
Consider Whole Grains and Seeds: Incorporate other high-fiber foods like oatmeal, chia seeds, and flaxseed for added benefits.

Conclusion: Finding the Right Fruit for You

There is no single fruit that serves as the universal best stool softener for everyone. Prunes are a potent, classic choice, but kiwi offers a gentler, equally effective alternative for those with sensitivities. Figs provide a high-fiber option with prebiotic benefits for long-term gut health. The right choice depends on individual tolerance and preferences. Incorporating a variety of these high-fiber fruits into a balanced diet, along with adequate hydration and exercise, is the most effective natural strategy for promoting digestive regularity and overall wellness. If dietary changes do not provide relief, consulting a healthcare provider is recommended. For further reading on dietary approaches to constipation, Johns Hopkins Medicine provides additional insights.

Frequently Asked Questions

Prunes are one of the most effective natural stool softeners due to their high fiber content and sorbitol, a sugar alcohol that has a laxative effect. However, other fruits like kiwi and figs are also highly effective, and individual tolerance to sorbitol may vary.

Studies have found that eating two green kiwis per day is an effective way to relieve constipation by improving stool consistency and frequency. This provides a significant fiber boost along with the digestive enzyme actinidin.

Both fresh and dried figs are beneficial. Dried figs are more concentrated in fiber and calories, containing more fiber per gram than prunes. Soaking dried figs overnight can also enhance their stool-softening effects.

Yes, a ripe banana can help with constipation due to its fiber content, particularly pectin. However, an unripe, green banana can have the opposite effect and potentially worsen constipation due to its higher starch content.

Juice typically lacks the vital dietary fiber found in the whole fruit, which is crucial for adding bulk and softening stool. While juices like prune or apple juice contain sorbitol, eating the whole fruit provides the full spectrum of digestive benefits.

Yes, excessive consumption, especially of fruits high in sorbitol like prunes, can cause side effects such as gas, bloating, and diarrhea. It is best to increase your intake gradually and observe how your body responds.

In addition to eating fruits, other factors are crucial for relieving constipation. These include staying well-hydrated, engaging in regular physical activity, and ensuring a balanced diet that also includes high-fiber vegetables, whole grains, and seeds.