17 Best Foods to Relieve Constipation

Diet changes can help you easily poop and elevate constipation. These natural foods are rich in fiber that improves the condition of your system.

Failure or difficulty in pooping is an experience that no one would wish to go through. Difficulty in the passage of stools or reduced movement of bowels is known as constipation. Symptoms of constipation include sturdy and dry stools, much pain through movement of bowels, stools resembling marbles, failure to empty bowels, appetite loss, and swelling of the belly.

Bowel movement differs from one person to another. However, constipated people have fewer bowels movement. An increase in age exposes adults to more constipation risks. The following healthy foods might help relieve constipation.


Fiber is richly contained pears fruits. These fruits are also more enriched with sorbitol and fructose in comparison to other fruits. Sorbitol is a sugar alcohol that contained in pears. Your body does not absorb it properly, just as in the case of fructose. It functions as a natural laxative and allows water to get into the intestines. You can make pears additive to your diet or even take them raw.


Apple is rich in both soluble and insoluble fiber. The insoluble one is referred to as pectin. Bacteria in the gut ferment it to short-chained fatty acids and facilitates the entrance of water inside the colon, making the stools soft. The addition of apples to your diet will increase your fiber intake and relieve your constipation.


Constipation can come as a result of dehydration. Did you know that taking much water can ease constipation? Dehydration makes your intestines get insufficient water and makes bowel movement difficult.

Spinach and Other Green Vegetables

It is important to note that besides spinach and other green vegetable having high fiber content, vitamins and folate can also be sourced from them.  Green vegetables add mass to stools and ease their movement in the gut. About 4.7 grams of fiber can be obtained from a cup of boiled spinach. Adding spinach to a soup can spice your food. Did you know that you can improve your fiber intake by addition of fresh spinach to sandwiches? Likewise, brussels sprout is highly nutritious.  A good amount of fiber is endorsed in it eat. You can consume it when cold or warm after boiling. The amount of fiber content is about 2.4 grams from a cup of broccoli. Adding it to salad and taking it raw can be another alternative.

Citrus Fruit

Fiber is richly contained in fruits such as grapefruits and oranges. Well, these are examples of citrus fruits. Furthermore, their skins contain solvable fiber pectin that enhances the movement of the bowel. Additionally, flavanol naringenin is contained in citrus fruits boosts constipation. Moreover, animal research has findings that it allows fluid inclusion in the colon, which eases stools movement.


You can reduce constipation by the use of figs which are fiber-rich.  A fig contains fiber of about 1.5 grams. In one study, there was a significant reduction in constipation after consuming fig paste for about three weeks. Furthermore, the same result was evident in a study that involved forty people. After a daily intake of about 300 grams of fig paste for 16 weeks, intestinal transit was accelerated. Ficin also increases colonic transit speed and is also rich in fiber. You can decide to take it raw or include it in your lovely dishes.


Dried plum is another name given to prune. It greatly relieves constipation. A quarter of a cup of prunes has about 3 grams of fiber. Cellulose is an unsolvable fiber present in prunes that waters stool. Consequently, it yields fatty acids that are short-chained after fermentation in the colon and increases stool mass.


Sulforaphane in broccoli guards the gut and boosts digestion. Furthermore, it ensures that microorganism in the intestine grows normally. A study involving healthy persons was carried out in 2017 where each was given broccoli of about 20 grams daily in four weeks. The result was fantastic! There was a great relief in constipation.

Wheat Bran

Unsolvable fiber is found in wheat bran and enables faster movement of material in the intestines. It also increases the speed of bowel movement according to a study carried out in 2013.

Clear Soup

Do you know that clear soup is nutritious and can be easily digested and soften through the addition of moisture easing, its passage.


Pulses are known for their high fiber content and are mostly preferred in relieving constipation.

Yogurt and Kefir

Dairy foods such as yogurt and kefir have microorganisms called probiotics or good bacteria that help in gut softening and improve colonic transit.


The fleshy skin nature of grapes makes them rich in fiber. Plenty of water is also present in them, therefore, making them ideal in relieving constipation.


Kiwi of about 100g has a fiber content of 3g, increasing stool mass and reducing constipation. The enzyme actinidine in kiwi enhances digestion.

Raspberries and Blackberries

A lot of water and fiber is found in both raspberries and blackberries. Consuming these berries can speed your intestinal flow.

Whole Wheat Bread

Whole wheat bread is rich in unsolvable fiber that increases your stool mass and eventually easing bowel movement.


Probiotic bacteria are richly endorsed in sauerkraut and aids in boosting colonic transit as well as digestion.

The Bottom Line

Vegetables, seeds, and various fruits ease the intestinal flow through fiber. You have already seen how fiber is a prime player in the acceleration of intestinal transit. However, persistent constipation requires doctors’ intervention for proper medication.