12 FRUITS AGAINST CONSTIPATION - NUTRITION - 2026

Eating fruits to combat constipation is one of the best ways to maintain a regular bowel movement rate and lead a healthy life. Moving the intestines helps your body rid itself of toxic waste and keeps the digestive tract smooth.

Healthy digestion has been linked to better mood, weight control, a fair complexion, and better general well-being. To help relieve constipation, it is best to change habits and, if there is an underlying disease, treat it.

Reducing stress and respecting meal and bowel schedules will help. Diet becomes essential. Water, fiber and good hygienic-dietary measures are essential.

12 fruits to fight constipation

1- Berries

Most berries are an excellent source of fiber. For example, a cup of fresh strawberries provides 2.9 grams of fiber. The same size serving of blueberries will provide you with 3.6 grams, blackberries have 8 grams, and raspberries also have 8 grams.

Fiber is essential for healthy digestion, as it adds bulk to the stool, helping the passage of waste through the intestines.

While we know the importance of fiber, according to the American Dietetic Association, the average person only consumes about 15 grams a day. That is much less than what we should be consuming.

Women should eat between 21 to 25 grams of fiber a day and men should aim to eat between 30 to 38 grams. The American Academy of Family Physicians recommends eating at least two cups of fruits and vegetables a day.

Along with fiber, berries are also high in water content and can help maintain hydration. Many times, constipation is caused by dehydration. Lack of water makes it difficult for food to pass through the intestines and causes constipation.

Also, the berries are low in calories. So if you are watching your weight, berries are a great option.

One of the best ways to eat berries is in smoothies, with yogurt, or in a salad with other fruits. You can also make a jelly with pieces of berries inside.

Berries will not only help you get your body going, they are also loaded with antioxidants that can help you get energy and protect your body from free radicals.

2- Plums

Plums and their juice have been shown to be effective in relieving constipation. In one study, participants were given a daily dose of dried plums or psyllium.

Their bowel movements were monitored for several weeks, and the researchers found that dried plums were more effective than psyllium in treating mild to moderate constipation.

Prunes are recommended as the first treatment option. When you consume dried plums or raisins, the fiber content is higher, compared to fresh plums.

When soaked and then cooked, plums provide a compound that contributes, along with the fiber that the fruit has, to stimulate bowel movements.

This compound can be very irritating if, in addition to constipation, there is inflammation. Therefore, if there is spastic constipation (constipation added to pain and inflammation) it is better to consume fresh cooked plum.

3- Dried fruits

Dried plums aren't the only dried fruit that can offer relief from constipation. Most dried fruits benefit digestion because the drying process concentrates all the nutrients in the fruit, including fiber.

Popular dried fruits with respectable amounts of fiber include banana chips, dried apricots, dried apples, dried peaches, and dried cranberries.

Along with being high in fiber, all dried fruits will offer you additional benefits. Many contain various vitamins, minerals and antioxidants that will help increase your vitality and provide you with the necessary energy, especially if you need to meet your requirements quickly.

Dried fruits contain concentrated amounts of all the components of fruits, including sugar. So, while dried fruits are healthy, you should definitely be careful not to go overboard.

The key to better digestion is to soak them. In this way, the fiber absorbs water and softens, making it easier to digest. In addition, by having a higher water content, it will give you more satiety.

4 apples

There's a reason people use the phrase, "An apple a day keeps the doctor away." Apples are very nutrient-dense fruits that benefit the body in many ways.

One of the most notable benefits is helping to keep the digestive system working properly. Along with the prevention and relief of constipation, apples have also been suitable to relieve diarrhea attacks.

This is because the fiber in apples acts as a bulking agent for stool. This helps move waste through your digestive system if you are constipated and normalizes intestinal transit if you have diarrhea.

This popular fruit contains a type of soluble fiber called pectin, which works by binding to fatty substances in the digestive tract (including cholesterol) and promoting their elimination.

In addition to being a high fiber food, apples fight inflammation and are an energy boost. Since the lack of physical activity is a main factor for constipation, a food that provides you with glucose and healthy sugars could help you stay active and also facilitate the passage of fecal matter trapped in the digestive system.

Apples are a perfect snack all year round. While you can enjoy a fresh apple in the hot summer months, these fruits are also delicious when served hot. During the cold winter months, cook the apples and sprinkle a little cinnamon on top.

5- Kiwi

Its high fiber content makes kiwis one of the best fruits to help relieve and prevent constipation.

This fruit favors intestinal transit and thanks to an enzyme called actinidin, it also facilitates the digestive process and helps prevent gas formation.

In fact, one of the most common natural remedies for treating constipation is to eat a kiwi on an empty stomach early in the morning as its laxative properties will have a greater effect at this time of day.

If you don't like the kiwi flavor, I recommend that you use it in a smoothie with leafy vegetables or other acidic fruits and you will have a perfect drink to improve intestinal transit.

6- Oranges

The citric acid present in oranges makes it a very good fruit to eliminate accumulated waste, get rid of excess liquid and generally improve the digestion of food.

If it is combined with high doses of fiber, you will see that it is perfect for regulating intestinal transit and dealing with constipation.

That is why a popular and highly effective method to improve constipation is to make an orange juice, stimulating the motility of the intestines and preventing the accumulation of food debris in the colon.

7- Pears

In addition to being one of the most popular fruits throughout the year, pears are an effective way to treat constipation. They are also very beneficial for strengthening the immune system and protecting against hypertension.

Pears are rich in fiber and a good source of pectin, a substance that contributes to the regulation of bowel movements and purifies the body.

8- Figs

Figs are an excellent fruit for constipation as they provide an effective laxative effect. It is also a fruit that is easily digested, so it protects the stomach at all times and prevents the appearance of other stomach diseases, such as acid reflux or heartburn.

9- Bananas

Bananas are famous for their taste, consistency, and nutritional value. They are easy to digest, therefore they are also suitable for babies and young children. They contain excellent amounts of fiber, potassium, and vitamins. A medium-sized banana contains 3 g of fiber, that is, 10% of your daily requirement.

It is advisable to eat well-ripened banana to relieve constipation, since unripe banana can make constipation worse.

The carbohydrates it contains while still green can cause irritation and poor digestion, as they are more difficult to digest.

10- Avocados

Avocados are unique among fruits. The main reason for this is its fat content. Yes, avocados contain large amounts of good fat that can lower your cholesterol levels.

However, another of the avocado's properties is its high fiber content, which helps improve the intestinal system. A medium-sized avocado (200 g) contains 14 g of fiber. That's more than pears, apples, and bananas.

Prepare a sandwich with the creamy pulp of the avocado for your breakfast. This is an easy remedy to combat constipation.

11- Apricots

These orange colored fruits are an amazing natural remedy for chronic constipation. Whether fresh or dried, peaches are a good source of both soluble and insoluble fiber. In addition, they have excellent amounts of beta-carotene, which is a powerful antioxidant.

Some studies suggest that eating foods rich in beta-carotene can reduce the chance of bowel cancer.

12- Fresh plums

Plums may be the younger version of prunes, but they are effective and will help you regulate your bowel movements as they contain stimulating substances. As we said before, avoid consuming prune juice or raw prune if, in addition to constipation, you have inflammation.

If you suffer from bloating or colic, you should first consult your doctor and modify your diet by adding mild stimuli such as stewed fruits. Avoid citrus, plums, and berries. These fruits have great stimulating potential thanks to their acid content that can cause further irritation.

The best fruits in these cases are apples, peaches, pears, ripe bananas, apricots and quinces. They provide a good amount of pectins, soluble fiber that only works by attracting water into the intestinal lumen and increasing the volume of the stool. By forming a gel, bowel movements occur painlessly.

Lastly, avoid eating the peels and hard parts of fruits if you have inflammation. The insoluble fiber found in them produces the same effect as acids, although causing a mechanical and not chemical stimulation to your intestine, but which can increase the symptoms of pain, inflammation and swelling.

The fiber must be increased gradually so as not to cause side effects due to the high proportion of fermentable sugars they contain, such as fructose. Start with 2 servings per day and assess how you feel.

References

1. Eating, Diet, and Nutrition for Constipation
2. Polyphenol Content and Antioxidant Activity of Fourteen Wild Edible Fruits from Burkina Faso
3. Effect of Prune Supplementation on Dietary Fiber Intake and Constipation Relief.
4. Effect of fiber from fruits and vegetables on metabolic responses of human subjects I. Bowel transit time, number of defecations, fecal weight, urinary excretions of energy and nitrogen and apparent digestibilities of energy, nitrogen, and fat.
5. A community-based study of the prevalence of constipation in young children and the role of dietary fiber
6. Therapeutic proposals for the treatment of idiopathic constipation.
7. The Development of High Fiber Food for Constipation.