A diet that includes plenty of fruits and vegetables can help ease and prevent constipation. These foods provide fiber and natural sugars like sorbitol, which support smooth digestion and make stools easier to pass. Some good choices include apples, pears, plums, broccoli, and Brussels sprouts.
1. Figs
Fiber: 7.3 grams
Serving size: 1/2 cup
Figs are flavorful fruits that can be eaten raw, dried, or cooked. Research suggests that eating figs may help you go to the bathroom more often and ease symptoms like bloating and stomach discomfort.
2. Artichokes
Fiber: 2.4 grams
Serving size: 1 cup
Artichokes can be sliced and served as a snack or side. They have a prebiotic effect, meaning they feed the good bacteria in your gut, which can improve digestion and promote regular bowel movements.
3. Prunes
Fiber: 6.2 grams
Serving size: 1/2 cup
Prunes, or dried plums, are well-known for their natural laxative effect. They are high in both soluble and insoluble fiber, as well as sorbitol, which help add moisture and bulk to stool.
Warm Prune Juice:
Drinking warm prune juice can help relieve constipation by softening stool and encouraging more regular bowel movements. It also increases your daily fluid intake, which is important because dehydration can cause constipation.
4. Pears
Fiber: 5.5 grams
Serving size: 1 medium pear
Pears are sweet and hydrating. They contain fiber, sorbitol, and natural sugars like fructose, all of which may help ease constipation and improve digestion.
5. Apples
Fiber: 4.8 grams
Serving size: 1 medium apple
Apples are helpful for relieving constipation. They contain pectin, a type of fiber that can increase how often you have bowel movements. Regular intake of pectin might even reduce the need for laxatives.
6. Oranges
Fiber: 2.8 grams
Serving size: 1 orange
Citrus fruits like oranges may help with constipation due to their fiber content and a compound called naringenin, which could support better digestion. However, more research is needed.
7. Sweet Potatoes
Fiber: 3.6 grams
Serving size: 1 medium sweet potato
Sweet potatoes offer both soluble and insoluble fiber, which work together to help keep your digestive system regular. Bake them or cut them into fries for a tasty way to add fiber to your meals.
8. Brussels Sprouts
Fiber: 3.3 grams
Serving size: 1 cup
These small green vegetables are packed with fiber and make a nutritious side dish. You can roast them until crispy or shred them into a raw salad.
9. Kiwis
Fiber: 2.1 grams
Serving size: 1 kiwifruit
Studies suggest that kiwis can help improve gut movement and increase how often you have a bowel movement. They may also help reduce bloating and strain during digestion.
10. Broccoli
Fiber: 2.4 grams
Serving size: 1 cup
Broccoli is a cruciferous vegetable that’s great raw or cooked. It supports a healthy gut by promoting good bacteria and improving digestive health.
11. Rhubarb
Fiber: 2.2 grams
Serving size: 1 cup
Rhubarb is a seasonal vegetable rich in fiber and sennoside A, a natural compound that draws water into the intestines. This helps soften stools and makes them easier to pass.
12. Spinach
Fiber: 1.6 grams
Serving size: 2/3 cup
Spinach is a leafy green that can be enjoyed raw or cooked. If you’re not a fan of its taste, try blending it into smoothies for a fiber-rich boost.
FAQs
Can eating more fruits and vegetables really help with constipation?
Yes, many fruits and vegetables are high in fiber and water, both of which help make stools softer and easier to pass.
How quickly do prunes work for constipation relief?
Prunes can work within a few hours to a day. Their sorbitol and fiber content support quicker digestion.
Is it better to eat raw or cooked vegetables for constipation?
Both are helpful. Raw vegetables have slightly more fiber, but cooked ones may be easier to digest for some people.
How much fiber should I eat daily to prevent constipation?
Most adults should aim for 25–30 grams of fiber daily. Drinking plenty of water is also important.