Constipation can make everyday life uncomfortable. When bowel movements become infrequent, stools are hard to pass, or you feel as though you have not completely emptied your bowels, even simple daily activities can become frustrating.
The good news is that certain foods may help support regular bowel movements naturally. Fruits rich in fiber, foods containing natural sugars such as sorbitol, and whole grains can help soften stools and encourage healthy digestion.
Among the most useful options are prunes, kiwifruit, pears, figs, and oats. Research supports some of these foods more strongly than others, and their effects vary from person to person.
Although no food is guaranteed to relieve constipation, incorporating the right choices into your daily diet may help you feel more comfortable and regular.
1. Prunes: A Traditional Remedy for Constipation
Prunes, which are dried plums, are among the best-known foods for supporting bowel movements. Their benefits come from a combination of dietary fiber and sorbitol, a naturally occurring sugar alcohol that draws water into the intestines.
This combination can help soften stools and make them easier to pass.
Prunes also contain plant compounds that contribute to their nutritional value, making them a useful addition to a balanced diet.
How to eat prunes
If you frequently experience mild constipation, try starting with a small serving of prunes and see how your body responds.
You can:
- Eat a few prunes as a snack.
- Chop them into oatmeal or whole-grain cereal.
- Add them to plain yogurt.
- Soak them in water to soften their texture.
Some people find prune juice helpful, although it generally contains less fiber than whole prunes.
Helpful tip: Start with a small amount. Eating too many prunes at once can cause gas, bloating, or loose stools because of their fiber and sorbitol content.
Prunes are a practical first choice for people who want to try a food-based approach to occasional constipation.
2. Kiwifruit: A Fruit With Research Supporting Its Benefits
Kiwifruit is another promising option for people who struggle with constipation.
It provides dietary fiber and contains water, which can contribute to softer stools. Research has also investigated whether eating kiwifruit regularly can improve bowel frequency and other constipation-related symptoms.
A systematic review and meta-analysis published in Alimentary Pharmacology & Therapeutics found that certain fruits, particularly kiwifruit, may improve bowel movement frequency in adults with chronic constipation. However, the evidence is not strong enough to guarantee the same results for everyone.
How to include kiwifruit in your diet
Try eating kiwifruit as part of breakfast or as a snack between meals.
You can:
- Eat it fresh with a spoon.
- Add sliced kiwifruit to oatmeal.
- Combine it with other fruits in a bowl.
- Blend it into a smoothie without straining away the pulp.
Some clinical guidance suggests that eating two to three kiwifruits daily for several weeks may help people with constipation.
If you are not accustomed to eating much fiber, start with a smaller serving and increase gradually.
Kiwifruit may be especially worth trying if you want a fruit-based option that has been studied specifically for constipation.
3. Pears: A Sweet Way to Increase Fiber Intake
Pears are a convenient source of dietary fiber and contain sorbitol, which can help draw water into the intestines.
Fiber adds bulk to stool and helps support normal bowel function, while adequate fluid intake helps fiber work effectively.
Eating pears with their skin, after washing them thoroughly, generally provides more fiber than eating peeled pears.
How to eat pears for digestive health
Pears are easy to incorporate into everyday meals.
Consider these options:
- Eat a fresh pear as a snack.
- Slice it into oatmeal or whole-grain cereal.
- Combine it with plain yogurt.
- Add it to a fruit salad.
A ripe pear may be easier for some people to tolerate than a firmer one, although individual digestive responses differ.
One important consideration: Pears contain fermentable carbohydrates that can increase gas or bloating in some people, particularly those with irritable bowel syndrome (IBS). If you notice that pears worsen your symptoms, try a smaller portion or choose another fruit.
Pears are not an instant laxative, but they can contribute to a fiber-rich diet that supports regular bowel movements.
4. Figs: A Fiber-Rich Addition to Your Diet
Figs, whether fresh or dried, provide dietary fiber and can be a useful addition to meals when you are trying to improve your bowel habits.
Fiber helps retain water in stool and supports its movement through the digestive system. Dried figs are more concentrated than fresh figs because much of their water has been removed.
However, dried fruit is also more calorie-dense, and large portions may cause digestive discomfort.
Easy ways to eat figs
You can enjoy figs in several ways:
- Eat fresh figs when they are available.
- Add chopped dried figs to oatmeal.
- Mix small pieces into plain yogurt.
- Combine them with nuts for a snack.
- Add them to whole-grain breakfast dishes.
Some research has examined fig preparations for constipation, but the evidence is more limited than for certain other options, such as kiwifruit.
Therefore, figs are best viewed as one useful fiber-containing food rather than a proven treatment for every case of constipation.
If you choose dried figs, start with a modest portion and increase it only if you tolerate it well.
5. Oats: A Simple Breakfast That Supports Regularity
Oats are not a fruit, but they are a useful food to include when trying to relieve or prevent constipation.
They contain soluble fiber, including beta-glucan, as well as other fiber components. Soluble fiber absorbs water and forms a gel-like substance, while a balanced intake of different fiber types supports normal bowel function.
Oats are also versatile, affordable, and easy to incorporate into a regular eating routine.
How to eat oats for better digestion
Try preparing oatmeal with water or milk according to your dietary needs.
You can improve its nutritional value by adding:
- Sliced pears or kiwifruit.
- A few chopped prunes.
- Ground flaxseed or chia seeds.
- A small handful of nuts.
- Plain yogurt, if tolerated.
Adding fiber gradually is important. Suddenly increasing your intake can cause gas, abdominal discomfort, or bloating.
Oats work best as part of an overall balanced diet that includes vegetables, fruits, legumes, and whole grains.
They are not a fast-acting laxative, but they can help you build a more consistent eating pattern that supports digestive health.
How Much Fiber Do You Need Every Day?
Fiber is essential for healthy digestion, but many people do not consume enough.
According to the U.S. National Institute of Diabetes and Digestive and Kidney Diseases, adults generally need around 22 to 34 grams of fiber per day, depending on age and sex.
You do not need to obtain all your fiber from the five foods listed above. A varied diet can supply fiber from many sources, including:
- Beans, lentils, and chickpeas.
- Whole-wheat bread and whole grains.
- Vegetables such as broccoli and carrots.
- Fruits such as apples, berries, and oranges.
- Nuts and seeds.
Increase fiber gradually rather than making a sudden, dramatic change. This gives your digestive system time to adjust and may reduce gas and bloating.
If you have a medical condition that requires a restricted-fiber diet, or if you have been told that you may have an intestinal narrowing or blockage, ask your healthcare professional before significantly increasing fiber.
Why Drinking Enough Water Matters
Eating more fiber without consuming enough fluid may not provide the results you expect.
Water helps fiber work effectively and can help keep stools softer. If you are dehydrated, constipation may become more difficult to manage.
Try to drink fluids regularly throughout the day, adjusting your intake for your activity level, climate, and health needs.
Water is usually a simple choice. Soups and other drinks can also contribute to fluid intake.
However, people who have been advised to restrict fluids because of heart, kidney, or other medical conditions should follow their clinician’s recommendations rather than increasing fluids indiscriminately.
Four Everyday Habits That May Help Relieve Constipation
Food is only one part of maintaining regular bowel movements. Several everyday habits can also help.
1. Move your body regularly
Walking, cycling, swimming, and other suitable physical activities may support normal bowel function.
You do not necessarily need an intense workout. A daily walk can be a practical place to start if your health allows it.
2. Do not ignore the urge to go
Delaying a bowel movement repeatedly can make it harder to maintain a comfortable routine.
Try to give yourself enough time to use the bathroom without rushing. Some people find it helpful to sit on the toilet after breakfast or another regular meal.
3. Improve your toilet position
Placing your feet on a low stool while sitting on the toilet may help position your knees above your hips. For some people, this makes passing stool easier.
Avoid straining excessively, especially if you experience pain or have hemorrhoids.
4. Review medicines that may contribute to constipation
Certain medicines, including opioid painkillers and some iron supplements, can cause constipation.
If your symptoms began after starting a medicine or changing a dose, ask your healthcare professional or pharmacist whether it could be contributing.
Do not stop a prescribed medication on your own.
When Should You See a Doctor About Constipation?
Occasional constipation often improves with appropriate dietary and lifestyle changes. However, persistent or severe symptoms should not be treated with food alone.
Contact a healthcare professional if:
- Constipation does not improve with self-care.
- You regularly experience constipation or significant bloating.
- You notice blood in your stool.
- You lose weight without trying.
- Your bowel habits change suddenly and remain changed.
- You experience persistent abdominal pain.
Seek emergency medical care if you have severe or worsening abdominal pain, repeated vomiting, marked abdominal swelling, and an inability to pass gas or stool. These symptoms can indicate an intestinal blockage or another serious problem.
Do not try to treat these warning signs by eating large amounts of fiber.
If dietary changes do not help, a pharmacist or healthcare professional can advise whether a suitable laxative or further investigation is needed.
The Bottom Line
Constipation can be uncomfortable, but the right foods may help support more regular bowel movements.
Prunes and kiwifruit are particularly worthwhile options because they have been studied for constipation. Pears, figs, and oats can also contribute fiber and support a balanced eating pattern.
For the best results, increase fiber gradually, drink enough fluid if medically appropriate, stay active, and respond to your body’s natural urge to use the bathroom.
Remember that no food works as an instant or guaranteed laxative. If constipation persists, becomes severe, or occurs alongside concerning symptoms, seek medical advice instead of relying solely on home remedies.
Medical Disclaimer
This article is for educational purposes only and does not replace professional medical advice, diagnosis, or treatment. Food-based approaches may help occasional constipation, but they are not suitable for every person or every cause. Seek medical advice for persistent symptoms and urgent care for severe abdominal pain, vomiting, significant swelling, or inability to pass gas or stool.
Trusted Sources
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — Eating, Diet, & Nutrition for Constipation
- NIDDK — Treatment for Constipation
- NHS — Constipation
- Alimentary Pharmacology & Therapeutics — Systematic Review and Meta-analysis of Foods, Drinks and Diets for Chronic Constipation
- British Dietetic Association — Guidelines for the Dietary Management of Chronic Constipation in Adults