Apples

Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 3.6 grams of
fiber (2Trusted Source).

Fiber passes through your intestines undigested, aiding the formation of stool and promoting regular
bowel movements (3Trusted Source). Apples also contain a specific type of soluble fiber called pectin,
which is known for its laxative effect.

In one study, 80 participants with constipation took pectin supplements.

After 4 weeks, pectin sped transit time in the colon, reduced the symptoms of constipation, and even
improved digestive health by increasing the amount of beneficial bacteria in the gut (4Trusted Source).

Apples can be used as a healthy topping for foods like yogurt, crepes, and oatmeal, or enjoyed on their
own as a travel-friendly and nutritious snack.

2. Prunes

Prunes are often used as a natural laxative — and for good reason.

Four prunes (32 grams) contain 2 grams of fiber and about 7% of your daily requirements for vitamin A
and potassium (5). Prunes also contain sorbitol, a type of sugar alcohol that your body poorly digests. It
helps alleviate constipation by drawing water into the intestines, spurring a bowel movement (6Trusted
Source).

One review looked at four studies measuring the effectiveness of prunes on constipation. It found that
prunes can help soften stool, improve consistency, and increase stool frequency (7Trusted Source).

Another study showed that prunes made improvements in both stool frequency and consistency,
compared with participants treated with psyllium fiber supplements (8).

Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with
no added sugar can also be a quick and convenient way to get the same constipation-busting benefits
found in whole prunes. Shop for whole prunes and prune juice online.3. Kiwi

Kiwi is especially high in fiber, which makes it an excellent food to help promote regularity. One medium
kiwi (2.6 ounces or 69 grams) contains 2 grams of fiber (9Trusted Source). Kiwi has been shown to
stimulate movement in the digestive tract, helping induce bowel movements (10Trusted Source). One
older study gave 33 constipated and 20 non-constipated participants kiwi twice daily over a 4-week
period.

Kiwi helped speed up intestinal transit time, decrease laxative use, and improve symptoms of
constipation (11Trusted Source). Try adding kiwi to your next smoothie or breakfast bowl for a tasty,
high fiber treat.
4. Flax seeds

In addition to their wide variety of health benefits, flax seeds’ high fiber content and ability to promote
regularity definitely make them stand out.

Each 1-tablespoon (10-gram) serving of flax seeds contains 3 grams of fiber, including a mix of both
soluble and insoluble fiber (12Trusted Source).

One study showed that eating 10 grams of flax seed daily for 12 weeks improved constipation, as well as
other digestive and weight conditions (13Trusted Source).

Another study showed that flax seed may have dual effectiveness for both constipation and diarrhea
(14Trusted Source).

Flax seeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups, and shakes. Flaxseed
oil can be used in salad dressings, dips, and sauces, too.

5. Pears

Pears can help alleviate constipation in a few ways.

First, they’re high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber,
meeting about 16% and 25% of men’s and women’s daily fiber needs, respectively (15Trusted Source,
16Trusted Source).

Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic agent to pull water into the
intestines and stimulate a bowel movement (17Trusted Source).

Furthermore, pears contain fructose, a type of sugar that can only be absorbed in limited amounts.

This is due to the way in which your body metabolizes fructose. Not only is it absorbed at a slower rate,
but also large amounts of fructose can only be metabolized by your liver (18Trusted Source). Moreover,
some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb
fructose.

Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines
(18Trusted Source).

Pears are incredibly versatile and easy to add to your diet. They can be included in salads, smoothies,
and sandwiches or consumed raw for a sweet snack.

6. Beans

Most varieties of beans are high in fiber and can help maintain regularity. For example, black beans
boast 7.5 grams of fiber per cooked one-half cup (86 grams), while one-half cup (91 grams) of cooked
navy beans contains 9.5 grams of fiber (19Trusted Source, 20Trusted Source).
Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in
different ways. Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making
it easier to pass (21Trusted Source.

On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool
(22Trusted Source). One 2016 study showed that including a mix of both soluble and insoluble fiber in
the diet can reduce constipation, as well as bloating and gas (23Trusted Source). If you’re looking for an
easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips, or side
dishes for a delicious dose of fiber.

7. Rhubarb

Both rhubarb’s fiber content and natural laxative properties encourage regularity.

Each stalk of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly bulk-promoting
insoluble fiber (24Trusted Source). Rhubarb also contains a compound called sennoside A, which has a
laxative effect in the body. In fact, sennosides are even found in herbal laxatives like senna (25Trusted
Source). Sennoside A works by decreasing levels of aquaporin 3 (AQP3), a protein that controls water
transport in the intestines.

Decreased levels of AQP3 result in increased water absorption, which softens stool and promotes bowel
movements (26Trusted Source).

Rhubarb can be used in a variety of baked goods, added to yogurt, or even be added to oatmeal for a
kick of added flavor.

8. Artichokes

Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and
maintaining regularity. Prebiotics are a special type of fiber that works by feeding the good bacteria
found in your colon, helping optimize your digestive health (27Trusted Source). Consuming prebiotics
may also help relieve constipation. A 2017 review looked at five studies including 199 participants and
concluded that prebiotics increased stool frequency and improved consistency (28Trusted Source).
Artichokes, in particular, are good source of prebiotics that can boost beneficial bacteria in the gut.

One study had 32 participants supplement with fiber extracted from globe artichokes. After 3 weeks,
they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut
bacteria had decreased (29Trusted Source).

Another study looked at the effects of artichoke leaf extract on 208 participants with irritable bowel
syndrome (IBS). Artichokes not only reduced the incidence of IBS but also helped normalize bowel
patterns (30Trusted Source). Artichokes are available in both fresh and jarred form and can be used in
lots of recipes like creamy dips, salads, and flavorful tarts.

9. Kefir
Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help
alleviate constipation. Probiotics have been shown to increase stool frequency, improve stool
consistency, and help reduce intestinal transit time to speed bowel movements (31Trusted Source).
Several studies have demonstrated that kefir, in particular, may promote regularity. In one study, 20
participants with constipation were given kefir for 4 weeks. Kefir was found to decrease laxative use,
speed intestinal transit, increase stool frequency, and improve consistency (32Trusted Source).A 2014
review of studies also found that probiotics may improve whole gut transit time and stool frequency and
consistency Kefir makes the perfect base for smoothies or salad dressings. Alternatively, try making a
probiotic-rich parfait using kefir and topping it with fruit, flax seeds, or oats for an extra boost of fiber.

10. Figs

Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements. Dried
figs, especially, can provide a concentrated dose of fiber. One-half cup (75 grams) of dried figs contains
7.5 grams of fiber, which can fulfill about 16% and 25% of men’s and women’s daily fiber needs,
respectively (16Trusted Source, 34Trusted Source). A 2011 animal study looked at the effects of fig paste
on constipation over a 3-week period. It found that fig paste increased stool weight and reduced
intestinal transit time, supporting its use as a natural remedy for constipation (35Trusted Source).

Another study in humans found that giving fig paste to 40 participants with constipation helped speed
colonic transit, improve stool consistency, and alleviate abdominal discomfort (36Trusted Source). While
figs can be consumed on their own, they can also be included in a fruit salad or boiled into a tasty jam
that goes great with bruschetta, pizzas, and sandwiches

11. Sweet potatoes

In addition to providing a host of vitamins and minerals, sweet potatoes also contain a good amount of
fiber that can help increase regularity. One medium sweet potato (4.5 ounces or 150 grams) contains 4
grams of fiber (37Trusted Source). The fiber found in sweet potatoes is mostly insoluble and includes a
few specific types, such as cellulose, lignin, and pectin (38Trusted Source).

Thanks to their fiber content, some studies have shown that sweet potatoes may help promote bowel
movements. A 2016 study measured the effects of sweet potato intake on constipation in 57 leukemia
patients who were undergoing chemotherapy. After just 4 days, most markers of constipation had
improved, and the participants consuming sweet potatoes had significantly less straining and discomfort
than the control group (39Trusted Source). Sweet potatoes can be mashed, baked, sautéed, or roasted
and used in place of white potatoes in any of your favorite recipes. Try it as a bread substitute for
avocado toast.

12. Lentils

This edible pulse is packed with fiber, making it an excellent addition to your diet to relieve constipation.
In fact, one-half cup (99 grams) of boiled lentils contains an impressive 8 grams (40Trusted Source).
Additionally, eating lentils can increase the production of butyric acid, a type of short-chain fatty acid
found in the colon. It increases the movement of the digestive tract to promote bowel movements
(41Trusted Source). A 2019 study concluded that beneficial intestinal hormone secretion and gut barrier
integrity was improved by increased butyrate via fiber supplementation (42Trusted Source). Lentils add
a rich, hearty flavor to soups and salads alike, while also providing plenty of added fiber and health
benefits.

13. Chia seeds

Just 1 ounce (28 grams) of chia seeds contains a whopping 11 grams of fiber (43Trusted Source). In fact,
chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods
available (43Trusted Source). 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 (21Trusted Source). One study
found that chia seeds could absorb up to 15 times their weight in water, allowing for even easier
elimination (44Trusted Source). Try mixing chia seeds into smoothies, puddings, and yogurts to pack in a
few extra grams of soluble fiber.

14. Avocados

Avocados aren’t just trendy on toast and guacamole. They’re chock full of nutrients and can help with
constipation. One cup (146 grams) of sliced avocado contains 10 grams of fiber (45Trusted Source). This
source of both soluble and insoluble fiber can help relieve constipation. Additionally, a 2019 study
indicated that replacing carbs with the fats and fiber from avocados increased satiety, which could aid
weight loss (46Trusted Source). Other studies suggest avocados could also support healthy aging
(47Trusted Source). Avocados are a versatile addition to smoothies and baked goods, and delicious on
toast or 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 one-third cup (40 grams) of oat bran
contains about 7 grams of fiber (48Trusted Source).One older study gave 15 elderly participants oat bran
over a 12-week period and compared the results with a control group.

Oat bran was not only well tolerated but also helped participants maintain their body weight and
decreased their laxative use by 59%, making it a safe and effective natural remedy for constipation
(49Trusted Source). Though oatmeal and oat bran come from the same oat groat, they vary in terms of
texture and taste. Oat bran works especially well when used in recipes for homemade granola and
breads.

The bottom line

Constipation is a common problem that affects most people at some point. Though medications and
supplements can help, achieving regularity is possible for most people with a high fiber, healthy diet and
a few regularity-boosting foods. Including a few servings of these foods each day, along with drinking
plenty of water and engaging in regular physical activity, can help increase stool frequency, improve
consistency, and eliminate constipation once and for all.

FOODS NOT TO EAT WHEN YOU HAVE CONSTIPATION

1. Alcohol

Alcohol is frequently mentioned as a likely cause of constipation. That’s because if you drink alcohol in
large amounts, it can increase the amount of fluids lost through your urine, causing dehydration. Poor
hydration, either due to not drinking enough water or losing too much of it through urine, is often linked
to an increased risk of constipation (4Trusted Source, 5Trusted Source). Unfortunately, no studies could
be found on the direct link between alcohol consumption and constipation. Moreover, some people
report experiencing diarrhea, rather than constipation, after a night out drinking (6Trusted Source). It is
possible that effects vary from person to person. Those wanting to counteract the potentially
dehydrating and constipating effects of alcohol should try to offset each serving of alcohol with a glass of
water or another non-alcoholic beverage.

SUMMARY

Alcohol, especially when consumed in large amounts, can have a dehydrating effect that may increase
the risk of constipation. Effects may vary from person to person, and more studies are needed before
strong conclusions can be made.

2. Gluten-containing foods

Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut, and triticale. Some people may
experience constipation when they eat foods that contain gluten (7Trusted Source). Also, some people
are intolerant to gluten. This is a condition known as gluten intolerance or celiac disease. When
someone with celiac disease consumes gluten, their immune system attacks their gut, severely harming
it. For this reason, individuals with this disease must follow a gluten-free diet (8Trusted Source).

In most countries, an estimated 0.5–1% of people have celiac disease, but many may not be aware of it.
Chronic constipation is one of the common symptoms. Avoiding gluten can help relieve and heal the gut
(9Trusted Source, 10Trusted Source, 11Trusted Source). Non-celiac gluten sensitivity (NCGS) and
irritable bowel syndrome (IBS) are two other instances in which a person’s gut may react to wheat.
Individuals with these medical conditions aren’t intolerant to gluten but appear to be sensitive to wheat
and other grains.

If you suspect gluten is causing your constipation, make sure to speak to your healthcare professional to
rule out celiac disease before cutting gluten from your diet. This is important, as gluten needs to be in
your diet for the test for celiac disease to work properly. If you’ve ruled out celiac disease, you may want
to experiment with consuming different levels of gluten to evaluate its effects on you.
SUMMARY

Individuals with celiac disease, NCGS, or IBS may be more likely to experience constipation as a result of
consuming gluten or wheat.

3. Processed grains

Processed grains and their products, such as white bread, white rice, and white pasta, are lower in fiber
and may be more constipating than whole grains. That’s because the bran and germ parts of the grain
are removed during processing. In particular, the bran contains fiber, a nutrient that adds bulk to stool
and helps it move along. Many studies have linked a higher fiber intake to a lower risk of constipation. In
fact, a recent study reported a 1.8% lower likelihood of constipation for every additional gram of fiber
consumed per day (12Trusted Source, 13Trusted Source). Therefore, people experiencing constipation
may benefit from gradually reducing their intake of processed grains and replacing them with whole
grains.

Although extra fiber is beneficial for most people, some people experience the opposite effect. For
them, extra fiber may worsen constipation, rather than relieve it (14Trusted Source, 15Trusted Source).
If you are constipated and already consuming a lot of fiber-rich whole grains, adding more fiber to your
diet is unlikely to help. In some cases, it may even make the problem worse (15Trusted Source). If this is
the case for you, try gradually reducing your daily intake of fiber to see if this provides some relief.

SUMMARY

Processed grains and their products, such as white rice, white pasta, and white bread, contain less fiber
than whole grains, making them generally more constipating. On the other hand, some people find that
consuming less fiber helps relieve constipation.

4. Milk and dairy products

Dairy appears to be another common cause of constipation, at least for some people. Infants, toddlers,
and children appear particularly at risk, possibly due to a sensitivity to the proteins found in cow’s milk
(16Trusted Source). A review of studies conducted over a 26-year period found that some children with
chronic constipation experienced improvements when they stopped consuming cow’s milk (17Trusted
Source).

In a recent study, children aged 1–12 with chronic constipation drank cow’s milk for a period of time.
The cow’s milk was then replaced by soy milk for a subsequent period of time. Nine of the 13 children in
the study experienced constipation relief when cow’s milk was replaced by soy milk (18Trusted Source).

There are many anecdotal reports of similar experiences in adults. However, little scientific support
could be found, since most studies examining these effects are focused on children, not older
populations.
It’s worth noting that those who are lactose intolerant may experience diarrhea, rather than
constipation, after consuming dairy.

SUMMARY

Dairy products may cause constipation in some individuals. This effect is most common in those who are
sensitive to the proteins found in cow’s milk.

5. Red meat

Red meat may worsen constipation for three main reasons. First, it contains little fiber, which adds bulk
to stools and helps them move along. Second, red meat may also indirectly reduce a person’s total daily
fiber intake by taking the place of higher-fiber options in the diet. This is especially true if you fill up on a
large portion of meat during a meal, reducing the amount of fiber-rich vegetables, legumes, and whole
grains you can eat in the same sitting. This scenario would lead to an overall lower daily fiber intake,
potentially increasing the risk of constipation (13Trusted Source).

Furthermore, unlike other types of meat, such as poultry and fish, red meat generally contains higher
amounts of fat, and high-fat foods take longer for the body to digest. In some cases, this may increase
the likelihood of constipation even further (19Trusted Source). Those with constipation may benefit
from replacing the red meat in their diet with protein- and fiber-rich alternatives such as beans, lentils,
and peas.

SUMMARY

Red meat is generally high in fat and low in fiber, a nutrient combination that may increase the risk of
constipation. If you let red meat replace fiber-rich foods in your diet, it can increase the risk even
further.

6. Fried or fast foods

Eating large or frequent portions of fried or fast foods may also increase the risk of constipation. That’s
because these foods tend to be high in fat and low in fiber, a combination that can slow digestion in the
same way that red meat does (19Trusted Source). Fast food snacks like chips, cookies, chocolate, and ice
cream may also replace more fiber-rich snack options, such as fruits and vegetables in a person’s diet.
This can further increase the likelihood of constipation by reducing the total amount of fiber consumed
per day (13Trusted Source). Interestingly, many people believe chocolate is one of the main causes of
their constipation (20Trusted Source). Furthermore, fried and fast foods tend to contain large amounts
of salt, which can lower the water content of stool, drying it up and making it harder to push through
the body (21). This happens when you eat too much salt, as your body sucks up water from your
intestines to help compensate for the extra salt in your bloodstream. This is one way your body works to
bring its salt concentration back to normal, but unfortunately, it can lead to constipation.
SUMMARY

Fried and fast foods are low in fiber and high in fat and salt. These characteristics may slow digestion
and increase the likelihood of constipation.

7. Persimmons

Persimmons are a popular fruit from Eastern Asia that may be constipating for some people. Several
varieties exist, but most can be categorized as either sweet or astringent. In particular, astringent
persimmons contain a large amount of tannins, a compound thought to reduce gut secretions and
contractions, slowing down bowel movements (12Trusted Source).

For this reason, people experiencing constipation should avoid consuming too many persimmons,
especially astringent varieties.

SUMMARY

Persimmons contain tannins, a type of compound that may promote constipation by slowing digestion.
This may be particularly true for astringent varieties of the fruit.

The bottom line

Constipation is an unpleasant condition that’s relatively common. If you have constipation, you can
achieve smoother digestion by making some simple changes to your diet. Start by avoiding or reducing
your intake of constipating foods, including the ones listed above. If you’re still experiencing difficulties
after reducing your intake of constipating foods, ask your healthcare provider to recommend additional
lifestyle and dietary strategies.

RDI- Recommended Dietary Intake

What food to avoid when you have constipation

1. Meat and dairy products (milk, cheese, any food that contains milk)