10 foods to help relieve constipation


Prunes, or dried plums, are famous for their natural laxative effect due to their high fiber content and sorbitol, a natural sugar alcohol with a laxative effect.


Apples are rich in fiber, both soluble and insoluble, which can help promote regular bowel movements. Eating the skin adds extra fiber.


Pears are another fruit high in fiber, particularly insoluble fiber, which adds bulk to stool and helps it pass more easily through the intestines.


Kiwi is not only a tasty fruit but also a good source of fiber and contains an enzyme called actinidin, which aids in digestion.


Berries like strawberries, raspberries, and blueberries are packed with fiber and can help alleviate constipation.

Beans and Lentils

Legumes like beans, lentils, and chickpeas are rich in fiber and can help regulate bowel movements.

Whole Grains

Whole grains such as oats, barley, quinoa, and brown rice are high in fiber, which promotes healthy digestion and relieves constipation.

Leafy Greens

Vegetables like spinach, kale, and Swiss chard are high in fiber and also contain magnesium, a mineral that can help alleviate constipation.


Flaxseeds are a great source of soluble and insoluble fiber, as well as omega-3 fatty acids. They can be added to yogurt, smoothies, or oatmeal.


While not a food, staying hydrated is crucial for maintaining regular bowel movements. Drinking plenty of water helps soften stool and makes it easier to pass.