Which Fruit is the Most Laxative for Natural Relief?

October 13, 2025 •

5 min read

According to the National Institute of Health, approximately 16 out of every 100 adults in the United States experience symptoms of constipation. For those seeking a natural solution, understanding which fruit is the most laxative can offer a safe and effective remedy without resorting to over-the-counter medication. The answer, however, isn't a single fruit but a combination of key properties that make certain options stand out for their powerful effects on digestion.

Quick Summary

This article explores the most potent laxative fruits, detailing the specific components and mechanisms behind their effectiveness. It provides a comprehensive comparison of prunes, figs, and kiwi, alongside other high-fiber options, to help readers make informed dietary choices for improving digestive health and relieving constipation.

Key Points

Prunes are the classic choice: They contain a powerful combination of fiber and sorbitol for a reliable laxative effect.
Dried figs offer more total fiber: They are an excellent source of dietary fiber, surpassing prunes in overall content per serving.
Kiwi fruit is clinically proven and gentle: Studies show two green kiwis daily effectively relieve constipation with fewer side effects than prunes.
Water is crucial for fiber to work: Always drink plenty of water when increasing your fiber intake to prevent dehydration and make stools softer.
Start slowly and listen to your body: Gradually increase your intake of these high-fiber fruits to allow your digestive system to adapt and prevent bloating.
Variety provides broad benefits: Eating a mix of high-fiber fruits like pears, berries, and apples can offer a range of nutrients and digestive benefits.

The Contenders: Prunes, Figs, and Kiwi

When it comes to the most laxative fruit, three options—prunes, figs, and kiwi—are consistently cited by dietitians and scientific studies as being particularly effective. Each fruit has unique properties that contribute to its power in promoting bowel regularity, but prunes often hold the top spot for their proven efficacy.

Prunes (Dried Plums): The Classic Laxative

Prunes are the undisputed champion in the natural laxative world for a reason. Their power comes from a multi-pronged approach that tackles constipation from different angles.

High in Fiber: Prunes contain both soluble and insoluble fiber. Insoluble fiber adds bulk to stool, helping to move it through the digestive tract. Soluble fiber dissolves in water to form a gel-like substance that softens the stool, making it easier to pass.
Rich in Sorbitol: Beyond fiber, prunes contain sorbitol, a sugar alcohol that is poorly absorbed by the body. When sorbitol reaches the large intestine, it draws water in, which further softens the stool and stimulates bowel movements, providing a potent laxative effect.
Phenolic Compounds: Prunes are also rich in phenolic compounds that may aid in gastrointestinal transit and contribute to their laxative properties.

Figs: A Fiber-Packed Powerhouse

Dried figs are another excellent natural remedy and, in terms of pure fiber content, they can even outshine prunes. A single cup of dried figs contains a significant amount of fiber, making them an effective tool for combating constipation.

Higher Fiber Content: Dried figs provide more total fiber per serving than prunes, with a blend of both soluble and insoluble types. This high concentration of fiber is excellent for bulking up stool.
Natural Enzymes: Figs contain natural enzymes that can aid in digestion, helping to break down food and stimulate bowel movements.

Kiwi Fruit: The Clinically Studied Option

Kiwi fruit, particularly the green variety, has strong scientific backing for its ability to relieve constipation, often with fewer side effects than other options. Clinical trials have shown that consuming two green kiwis daily can significantly increase bowel movement frequency and improve abdominal comfort in constipated individuals.

Actinidin Enzyme: Kiwis contain a unique protease enzyme called actinidin that stimulates motility in the upper gastrointestinal tract, contributing to its laxative effects.
High Water and Fiber Content: The high water-holding capacity and viscosity of kiwi's fiber help with fecal bulking and softening, promoting easier passage.
Gentler on the Stomach: In comparison studies, kiwi has been shown to cause less bloating and gas than prunes and fiber supplements, making it a good choice for those with sensitive digestive systems.

Comparison Table: Prunes vs. Figs vs. Kiwi

To help decide which fruit is the most laxative for your needs, here's a side-by-side comparison of the top three contenders:


Feature	Prunes (Dried Plums)	Figs (Dried)	Kiwi (Green)
Primary Laxative Mechanism	High sorbitol content, fiber	Very high fiber content, natural enzymes	Actinidin enzyme, high water-holding fiber
Average Fiber per Serving*	~7g per 100g (~10-12 prunes)	~9.8g per 100g	~2.3g per fruit (75g)
Speed of Action	Typically faster acting due to sorbitol	Works consistently over time due to fiber bulk	Gradual improvement in regularity
Effect on Stool Consistency	Softens stool by drawing water into intestines	Bulks and softens stool	Improves consistency and reduces straining
Likelihood of Bloating	Can cause bloating in sensitive individuals due to sorbitol	Can cause bloating if overconsumed quickly	Less likely to cause adverse GI effects
Best For...	Quick, reliable relief	Long-term fiber support	Gentle, daily maintenance for sensitive guts

*Serving sizes vary based on source and individual interpretation.

Other Fruits with Laxative Properties

While prunes, figs, and kiwi are standout choices, several other fruits offer excellent laxative benefits due to their high fiber and water content, or other specific compounds.

Pears: Contain both soluble and insoluble fiber, along with sorbitol and fructose, which help draw water into the intestines.
Apples: Pectin, a soluble fiber in apples (especially with the skin on), acts as a prebiotic and improves bowel function.
Berries: High in both fiber and water, berries like raspberries and blackberries are great for adding bulk and moisture to stools.
Papaya: Rich in water, fiber, and the enzyme papain, papaya is known for aiding overall digestion and bowel regularity.
Avocado: This fruit is a fantastic source of dietary fiber and healthy fats, which help lubricate the intestines and support easy passage of stool.

How to Incorporate Laxative Fruits into Your Diet

For best results, integrating these fruits into your daily routine is key. Remember to increase your intake gradually to allow your digestive system to adjust and avoid excess gas or bloating.

Here are some simple ways to add them to your diet:

Snack on dried fruit: Keep a small portion of prunes or figs on hand for an easy, fiber-rich snack.
Add to breakfast: Mix chopped prunes, figs, or fresh kiwi into your oatmeal, yogurt, or breakfast smoothies.
Make a smoothie: Blend kiwi with other fruits and a liquid base for a delicious and gentle digestive boost.
Use in salads: Add sliced pears or berries to your salads for extra fiber and flavor.

Conclusion: Making the Right Choice

So, which fruit is the most laxative? While prunes have a well-deserved reputation due to their powerful combination of fiber and sorbitol, the answer depends on individual preference and digestive sensitivity. For a reliable and classic solution, prunes are hard to beat. For those seeking a gentler, scientifically-backed option, kiwi fruit is an excellent choice. And for maximum fiber bulk, figs are a strong contender. Ultimately, incorporating a variety of these high-fiber fruits, along with sufficient water intake and regular exercise, is the best strategy for maintaining a healthy and regular digestive system.

Disclaimer

This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before making significant changes to your diet, especially if you have pre-existing health conditions or are taking medication. Sudden increases in fiber can cause discomfort if not managed properly.

Frequently Asked Questions

Prunes are often considered more effective for quick relief due to their high sorbitol content, which has a direct laxative effect. However, dried figs contain more total fiber per serving, making them excellent for long-term digestive maintenance.

Yes, ripe bananas contain fiber that can promote bowel regularity. Unripe, green bananas contain a type of starch that can worsen constipation for some people, so it's best to eat them when fully ripe.

No, whole fruit is generally more effective for constipation because it contains all of the fruit's fiber, which is often removed during juicing. While juices like prune or apple juice contain sorbitol, the fiber in whole fruit is crucial for adding bulk to stool.

The time it takes for a laxative fruit to work can vary depending on the individual and the fruit. For many people, prunes may provide relief within 12-24 hours. For other fruits, consistent daily intake over a few days or weeks is more likely to yield results.

For constipation relief, consume two green kiwis daily. You can eat them peeled or, for even more fiber, thoroughly washed and with the skin on. They can be eaten on their own, added to smoothies, or mixed into yogurt.

Overconsumption of laxative fruits can lead to side effects such as bloating, gas, cramping, and diarrhea. It's best to increase your intake gradually and to stay hydrated to minimize discomfort.

Some fruits can worsen constipation for some individuals, particularly unripe bananas and guavas. Processed fruits and juices without fiber should also be limited in favor of whole fruit.