1. Apples
Apples are a great source of fiber. One medium, raw gala apple with skin contains
Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.
A
- increased stool frequency
- decreased stool hardness
- decrease time spent on the toilet
- decrease the need for laxatives
You can use apples as a healthy topping for foods such as yogurt, crepes and oatmeal or enjoy them on their own as a travel-friendly and nutritious snack.
2. Prunes
Prunes are often used as a natural laxative — and for good reason.
A serving of five prunes contains
Prunes also contain pectin and sorbitol, a type of sugar alcohol that your body doesn’t digest well. It helps relieve constipation by drawing water into your intestines, spurring a bowel movement.
In a small
After 3 weeks, the prune treatment group’s stools had significantly softened. After 7 weeks, their rates of normal stools were much higher.
Prunes are a great way to add a hint of sweetness to salads, meat dishes and pilafs. A small glass of prune juice with no added sugar is also a quick way to get constipation-busting benefits.
3. Kiwis
Kiwis are an excellent food to add to your next smoothie or breakfast bowl for a tasty, high fiber treat.
One raw, medium green kiwi contains
Kiwis have great
One
More research is needed.
4. Flaxseeds
In addition to various other health benefits, flaxseed has a high fiber content and promotes bowel regularity.
Each 1-tablespoon serving of flaxseed contains
A small
And another small study in people with chronic constipation found that eating flaxseed flour with meals for 4 weeks reduced the participants’ symptoms of constipation.
Flaxseed can add fiber and texture when sprinkled onto oats, soups and shakes.
5. Pears
Pears are versatile and easy to add to your diet. You can eat them raw or add them to salads, smoothies and sandwiches.
They might help relieve constipation in a few ways.
First, they’re high in fiber: One medium pear contains
Pears are high in sorbitol and fructose, a type of sugar that is slowly absorbed in limited amounts because large amounts are metabolized by your liver.
Like sorbitol, unabsorbed fructose may
6. Beans
Most varieties of beans contain good amounts of soluble and insoluble fiber, which can ease constipation in different ways and help maintain regularity.
For example, cooked black beans boast nearly
Add them to soups, dips, or side dishes for a delicious dose of fiber.
7. Rhubarb
Both rhubarb’s fiber content and its natural laxative properties encourage regularity.
Each stalk of rhubarb contains about
Rhubarb also contains a compound called sennoside A, which has a laxative effect. Sennoside A
Rhubarb can be used in a variety of baked goods or added to yogurt or oatmeal.
8. Artichokes
Artichokes may have a prebiotic effect, which is beneficial for gut health and maintaining regularity.
Nearly all prebiotics may be considered fibers, though not all fibers are classified as prebiotics. Prebiotics may help relieve constipation and can help improve your gut microbiome by feeding the good bacteria (probiotics) in your colon.
The authors of a
In an older study, 32 participants supplemented with fiber extracted from globe artichokes. After 3 weeks, the researchers found that participants’ concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased.
One medium raw artichoke contains
Artichokes are available both fresh and jarred and can be used in creamy dips, salads and flavorful tarts.
9. Kefir
Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that can help relieve constipation and promote regularity.
Probiotics have been shown to help increase stool frequency, improve stool consistency, and reduce intestinal transit time to speed bowel movements.
In a small
Kefir makes the perfect base for smoothies or salad dressings. Or you can try making a probiotic-rich parfait using kefir and topping it with fruit, flaxseed or oats.
10. Fig
Dried figs provide a concentrated high dose of fiber. One large fig contains
In a small 2016 study, researchers found that consuming fig paste may have helped speed colonic transit, improve stool consistency, and relieve abdominal discomfort in participants with constipation.
While figs can be consumed on their own, they can also be included in fruit salad or boiled into a tasty jam that goes great with bruschetta, pizzas, and sandwiches.
11. Sweet potatoes
Sweet potatoes contain a host of vitamins and minerals, as well as fiber.
One medium baked sweet potato with skin contains
in one
After just 4 days, the researchers found that most markers of constipation had improved. Participants who consumed sweet potatoes may also experience less strain and discomfort than the control group.
Sweet potatoes can be mashed, fried or roasted and used in place of white potatoes in any of your favorite recipes. You can also try using them as a bread substitute in avocado toast.
12. Lentils
These edible pulses are packed with fiber. A 1/2-cup serving of boiled lentils contains an impressive
Eating lentils may also help
Lentils add a rich, hearty flavor to soups and salads.
13. Chia seeds
Just 1 ounce of dried chia seeds contains
Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage.
According to a
You can try mixing chia seeds into smoothies, puddings and yogurt to pack in a few extra grams of soluble fiber.
14. Avocados
Avocados aren’t just trendy on toast — they’re full of nutrients and may help with constipation.
One cup of sliced avocado contains
- support healthy aging
- decrease inflammation and cholesterol levels
- help with constipation
Avocados are versatile. You can add them to smoothies and baked goods, eat them plain on toast, or use them as a substitute for mayo on sandwiches.
15. Oat bran
Oat bran is the fiber-rich outer casing of the oat grain.
Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber.
Just 1/3 cup of oat bran contains
In one small
Oat bran was well tolerated and helped the participants maintain their body weight and decrease their laxative use by 59%. This suggests that it may be a safe and effective natural remedy for constipation.
Although oatmeal and oat bran come from the same oat groats, they vary in texture and taste. Oat bran works especially well when used in recipes for homemade granola and bread.