15 Foods That Help With Constipation: An Evidence-Based Guide

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The foods that help with constipation most reliably are fiber-rich plants and a few specific fruits — prunes and kiwifruit lead the evidence — paired with enough water and daily movement. That’s the short answer. The longer one matters too, because how you add fiber, and which sources you choose, changes how fast you feel relief and how much gas comes with it.

Constipation usually means fewer than three bowel movements per week, hard or lumpy stools, straining, or a sense that you haven’t fully emptied. About 16 in 100 adults in the United States report symptoms [NIDDK, 2018]. For most people, the cause is functional — the colon absorbs too much water from stool that moves too slowly [Mayo Clinic, 2025]. The fix is usually diet, fluids, and habit changes, in that order.

This guide pulls the 15 foods with the strongest support, lists the fiber each one delivers, and shows you the dose used in real clinical trials. It also flags when food isn’t enough and you should call a doctor.

Why Food Helps: The Short Version

Fiber adds bulk and holds water in stool, which makes stool softer and easier to pass [NIDDK, 2018]. Adults need 22 to 34 grams of fiber a day depending on age and sex — most Americans get about half that.

Two types of fiber do different jobs:

• Soluble fiber (oats, apples, pears, psyllium, beans, flaxseed, chia) dissolves in water and forms a gel that softens stool.
• Insoluble fiber (wheat bran, whole-grain bread, vegetable skins, nuts) adds bulk and speeds transit through the colon.

Most foods on this list contain both. The AGA-ACG 2023 guideline on chronic constipation recommends increasing dietary fiber and fluids as first-line care, with psyllium the best-studied fiber supplement if food alone isn’t enough [Chang et al., 2023].

One important caveat: add fiber slowly — 2 to 3 grams more per day — to avoid gas and bloating, and drink more water as you do. Big jumps in fiber without extra water can make constipation worse, not better [NIDDK, IBS diet].

Daily Fiber Target (Adults)

Group	Women	Men
Age 19–50	25 g/day	31–34 g/day
Age 51+	21 g/day	28 g/day
Pregnancy	28 g/day	—

Source: Dietary Guidelines for Americans 2020–2025 (via NIDDK)

The 15 Foods That Help With Constipation

1. Prunes (dried plums)

Fiber: about 6 g per 100 g (≈10 prunes). Strongest food-based evidence of any item on this list.

Prunes are the most studied food for constipation. In a single-blind randomized trial of 40 adults with chronic constipation, eating 50 g of prunes twice a day (about 100 g total, providing 6 g of fiber daily) outperformed psyllium fiber on the number of complete spontaneous bowel movements per week and on stool consistency [Attaluri et al., 2011]. A 2024 expert commentary on the AGA-ACG guideline notes that fruit-based options such as about 5 prunes a day or 2 kiwifruit a day are effective for mild constipation, working at roughly the level of fiber [Chang & Lacy, 2024].

Why prunes work this well: they combine soluble fiber (pectin), insoluble fiber, polyphenols, and sorbitol, a sugar alcohol that pulls water into the colon [Johns Hopkins Medicine, 2024]. For more on prunes, see our deep dive on plum health benefits.

How to use: start with 4–5 prunes a day with a glass of water; work up to 10 if needed. Prune juice (about 120–240 mL) also works but is lower in fiber.

2. Kiwifruit

Fiber: about 2 g per medium kiwi (skin on, ≈3 g). The other food with high-quality RCT support.

A 2023 international multicenter randomized crossover trial published in the American Journal of Gastroenterology tested 2 green kiwifruit a day against 7.5 g of psyllium in adults with functional constipation or constipation-predominant IBS. Kiwifruit produced a clinically meaningful increase of about 1.5 complete spontaneous bowel movements per week and was rated as causing less abdominal discomfort than psyllium [Gearry et al., 2023].

How to use: eat 2 ripe green kiwifruit per day, ideally with breakfast. The skin is edible and adds fiber, but most trials used peeled fruit.

3. Pears

Fiber: about 5–6 g per medium pear, with skin.

Pears are high in both fiber and sorbitol, making them one of the few common fruits that hit two laxative mechanisms at once. The skin holds most of the insoluble fiber, so leave it on [USDA FoodData Central].

How to use: one ripe pear with breakfast or as a snack. Bartlett, Anjou, and Asian pears all qualify.

4. Apples

Fiber: about 4 g per medium apple, with skin. Around 1 g of that is pectin.

Apples deliver pectin, a soluble fiber that ferments in the colon and helps soften stool. The skin contributes insoluble fiber. Johns Hopkins notes that apple juice contains some sorbitol — less than prune juice but still useful if you don’t tolerate prunes [Johns Hopkins Medicine, 2024]. For more on apples, see apple health benefits.

How to use: one to two apples a day, eaten with the skin on. Applesauce is gentler on a sensitive gut but provides less fiber.

5. Figs (fresh or dried)

Fiber: about 3 g per 3 dried figs; 1.5 g per medium fresh fig.

Figs add bulk and have traditional use as a gentle laxative. A small clinical trial in adults with functional constipation found that 300 g of fig paste daily improved stool frequency and colonic transit time over 8 weeks. Most home use is far less than this — about 3 to 5 dried figs a day is realistic.

How to use: soak dried figs overnight in water and eat them in the morning, or add chopped figs to oatmeal. See also health benefits of figs.

6. Berries (raspberries, blackberries, strawberries)

Fiber: raspberries 8 g per cup, blackberries 7.6 g, strawberries 3 g.

Raspberries are the standout — one cup gives about a third of the daily fiber target for women. Berries are also high in water and polyphenols and have one of the highest fiber-per-calorie ratios of any fruit [USDA FoodData Central].

How to use: a cup of fresh or frozen berries with yogurt or oatmeal. Frozen berries keep year-round and have the same fiber as fresh.

7. Oats and oatmeal

Fiber: about 4 g per ½ cup of dry rolled oats. Roughly half is soluble (beta-glucan).

Beta-glucan, the main soluble fiber in oats, forms a viscous gel in the gut that softens stool and feeds beneficial colon bacteria. Oats are the gentlest fiber source for people who get gas from beans or bran.

How to use: ½ cup of rolled or steel-cut oats with milk or water, topped with prunes, berries, or chia seeds. Instant oat packets are fine but usually lower in fiber and higher in added sugar.

8. Whole-grain bread and pasta

Fiber: about 2 g per slice of true whole-wheat bread; 6 g per cup of cooked whole-wheat pasta.

Whole-grain swaps are the easiest single change for most people. Check the label: “whole wheat” or “100% whole grain” should be the first ingredient. Multigrain doesn’t mean whole grain. The NIDDK lists whole grains among its primary food recommendations for constipation [NIDDK, 2018].

How to use: replace white bread, white rice, and refined pasta with whole-grain versions one meal at a time.

9. Wheat bran

Fiber: about 6 g per 2 tablespoons. Roughly 42% of bran by weight is insoluble fiber.

Wheat bran is the most concentrated insoluble fiber on this list. It speeds transit through the colon by adding bulk. Mayo Clinic specifically names wheat bran as a useful lifestyle change before turning to laxatives [Mayo Clinic, 2024].

How to use: start with 1 tablespoon a day stirred into yogurt, oatmeal, or smoothies, and do not exceed 30 g daily when taking it as isolated bran — large amounts can interfere with mineral absorption.

10. Ground flaxseed

Fiber: about 2 g per tablespoon. Roughly one-third soluble, two-thirds insoluble.

Flaxseeds add fiber, mucilage, and omega-3 (ALA) fats. They must be ground — whole flaxseeds usually pass through undigested. Several small trials suggest 1 to 4 tablespoons daily improves stool frequency in chronic constipation. See flaxseed plant benefits for more.

How to use: 1 to 2 tablespoons of freshly ground flaxseed mixed into yogurt, oatmeal, smoothies, or salad dressings. Store ground flax in the fridge.

11. Chia seeds

Fiber: about 10 g per 2 tablespoons. Mostly soluble.

Chia seeds absorb 10 to 12 times their weight in water, forming a gel that bulks and softens stool. They are one of the highest-fiber-density foods you can buy.

How to use: 1 to 2 tablespoons of chia in a glass of water, milk, or yogurt — let it sit 10 minutes to gel. Eating dry chia without enough fluid can make constipation worse.

12. Lentils, beans, and chickpeas

Fiber: about 15 g per cup of cooked lentils; 12–15 g per cup of cooked beans.

Legumes are the highest-fiber whole foods most people will eat in a normal meal. They also feed beneficial gut bacteria, which produce short-chain fatty acids that support colon health. NIDDK includes lentils, black beans, kidney beans, and chickpeas in its primary recommendation list [NIDDK, 2018].

How to use: ½ to 1 cup of cooked legumes most days. Soak dry beans and rinse canned ones to reduce gas. Add slowly if you’re not used to them.

13. Leafy greens (spinach, kale, collards, swiss chard)

Fiber: about 4 g per cup cooked. Also high in magnesium, which has a mild laxative effect.

Greens contribute fiber, water, and magnesium — a mineral that draws water into the colon and is the active ingredient in milk of magnesia. Cooked greens are denser in nutrients per bite than raw salads.

How to use: a cup of cooked greens as a side, or two cups raw in salads. Sauté with olive oil and garlic for the easiest preparation.

14. Sweet potatoes (with skin)

Fiber: about 4 g per medium sweet potato. Most of the fiber is in the skin.

Sweet potatoes are a satisfying, gentle source of both soluble and insoluble fiber. Roasting or baking with the skin on preserves nearly all of it. They’re also high in potassium, which helps muscles — including the gut — contract normally.

How to use: one whole baked sweet potato, skin on, as a side. Cube and roast with olive oil and salt for the easiest version.

15. Yogurt and kefir with live cultures

Fiber: negligible. Mechanism: live bacteria, not fiber.

Fermented dairy with live cultures (look for Lactobacillus or Bifidobacterium on the label) may modestly improve stool frequency and consistency. Evidence is mixed and effect sizes are smaller than for prunes or kiwifruit — but tolerability is good, and yogurt pairs well with high-fiber foods that do have strong evidence. Kefir tends to contain more strains than standard yogurt.

How to use: one serving (about 6 oz / 170 g) of plain yogurt or 1 cup of kefir daily. Plain is better than sweetened, and check that the label says “live and active cultures.”

Don’t Forget the Water

Fiber without enough water can make stool harder, not softer. There’s no universal rule, but NIDDK and Mayo Clinic both suggest about 8 to 10 cups of caffeine-free, alcohol-free fluid a day for most adults [NIDDK, 2018] [Mayo Clinic, 2024]. Hot drinks in the morning — coffee, tea, even hot water — can also stimulate the colon for some people [Johns Hopkins Medicine, 2024]. If you want gentler options, see our roundup of the best teas for constipation.

Quick-Reference Table: Fiber and How Each Food Works

Food	Fiber per serving	Main mechanism	Evidence
Prunes (10)	~6 g	Sorbitol + soluble fiber + polyphenols	Strong (RCT)
Kiwifruit (2)	~4 g	Soluble + insoluble fiber, actinidin enzyme	Strong (RCT)
Pears (1 medium)	5–6 g	Soluble fiber + sorbitol	Moderate
Apples (1 medium)	~4 g	Pectin + insoluble fiber	Moderate
Figs (3 dried)	~3 g	Soluble + insoluble fiber, peristalsis	Limited (small trials)
Raspberries (1 c)	~8 g	Insoluble fiber + water + polyphenols	Indirect (fiber)
Oats (½ c dry)	~4 g	Beta-glucan, soluble fiber gel	Moderate
Whole-grain bread	~2 g/slice	Mixed fiber + bulk	Moderate (guideline)
Wheat bran	~6 g / 2 Tbsp	Insoluble fiber, fast bulk	Moderate
Ground flaxseed	~2 g/Tbsp	Mucilage + mixed fiber	Limited (small trials)
Chia seeds	~10 g / 2 Tbsp	Soluble fiber + water-holding gel	Indirect (fiber)
Lentils/beans (1 c)	12–15 g	Highest whole-food fiber, prebiotic	Strong (guideline)
Leafy greens (1 c)	~4 g cooked	Fiber + magnesium	Indirect (fiber)
Sweet potato (1)	~4 g	Soluble + insoluble fiber + potassium	Indirect (fiber)
Yogurt/kefir	0 g	Live probiotic cultures	Mixed

Fiber values are approximate and based on USDA FoodData Central.

Foods That Can Make Constipation Worse

These don’t cause constipation in everyone, but they’re worth scaling back if you’re struggling:

• Low-fiber processed foods: white bread, white rice, packaged snacks, fast food.
• Large amounts of cheese and other dairy — some people are sensitive; the link is clearest in children.
• Red and processed meat eaten in large amounts with little fiber on the plate.
• Excess alcohol, which is dehydrating.
• Unripe bananas (the tannins can slow transit). Ripe yellow bananas are neutral or mildly helpful.

What Else Helps (Beyond Food)

• Move your body. Even a 20-minute walk after a meal helps trigger normal colon contractions [NIDDK, 2018].
• Honor the urge. If you feel the need to go, don’t put it off. Ignoring the signal repeatedly is one of the most common drivers of chronic constipation.
• Use a footstool. Propping your feet up about 6 inches puts your hips in a squat position and straightens the rectum, which makes stool easier to pass.
• Try a morning routine. Eating breakfast triggers the gastrocolic reflex; a hot drink plus a high-fiber meal within 15–45 minutes is the best window to have a bowel movement [NIDDK, 2018].
• Manage stress. Stress slows gut motility for some people [Harvard Health, 2023].

What to Expect — and When

Dietary changes work, but they take time. Prunes and kiwifruit have shown effects within a week in clinical trials. Adding fiber from food generally needs 2 to 4 weeks of consistent intake plus enough water before you can judge whether it’s working. If you stop the food, the effect usually fades.

Expect a few days of extra gas as your gut adjusts to more fiber. That’s normal. If it’s severe, slow the pace of fiber addition.

Who Should Be Careful With High-Fiber Foods

High-fiber foods are safe for most adults, but there are situations where caution matters:

• Recent bowel surgery or known bowel narrowing (stricture). Talk to your doctor before adding bulk-forming fiber or wheat bran.
• IBS, especially IBS-C. Soluble fiber (psyllium, oats, chia) is usually better tolerated than insoluble fiber (bran).
• Diverticulosis. Older advice to avoid seeds and nuts has been reversed by current guidelines — high-fiber diets are now recommended.
• Children, older adults, and people with swallowing difficulty. Chia and ground flaxseed need plenty of fluid to avoid choking or esophageal obstruction.
• Pregnancy and breastfeeding. Food fiber is safe. If you need a supplement, ask your obstetrician first.
• Medication interactions. Fiber can reduce absorption of some medications including levothyroxine, lithium, digoxin, and certain antidepressants. Separate fiber-rich meals and these medications by at least 2 hours.

Red Flags: When to Call a Doctor

Most constipation responds to food, fluid, and movement. Some symptoms need medical evaluation regardless of diet. See a clinician if you have:

• Blood in your stool, on the toilet paper, or in the bowl (especially if dark or black)
• Unintentional weight loss
• Severe abdominal pain that isn’t relieved by passing stool or gas
• New constipation in someone over 50 (or any unexplained change in bowel habits)
• Family history of colon cancer or inflammatory bowel disease
• Fever with constipation — see our explainer on whether constipation can cause fever
• Constipation lasting more than three weeks despite dietary changes
• Vomiting, inability to pass gas, or a distended belly (possible bowel obstruction — go to an ER)

These signs may be unrelated to diet and can point to colon cancer, inflammatory bowel disease, a thyroid problem, or other conditions that need proper evaluation [Mayo Clinic, 2025] [AGA Patient Portal]. For more on warning signs, read about constipation and fever.

Health Disclaimer This article is for general education only and is not medical advice, diagnosis, or treatment. It does not replace consultation with a qualified healthcare professional. Constipation can occasionally signal a serious underlying condition. Talk to your doctor before making major dietary changes if you are pregnant, breastfeeding, taking prescription medications, recovering from bowel surgery, or managing IBS, IBD, diabetes, thyroid disease, or another chronic condition. Seek immediate care for any red-flag symptoms listed in the previous section.

Frequently Asked Questions

References

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14. U.S. Department of Agriculture. FoodData Central — fiber content reference (apples, pears, raspberries, oats, lentils, etc.). → View source