Constipation is a common digestive issue that affects people of all ages and lifestyles. In the United States alone, around 18% of adults experience chronic constipation, often caused by a combination of dietary choices, medications, lack of physical activity, or underlying health conditions.

Common symptoms of constipation include:

  • Fewer than three bowel movements per week

  • Hard or lumpy stools

  • Straining during bowel movements

  • A sense of incomplete evacuation

  • Bloating or abdominal discomfort

Fortunately, many foods—especially those rich in fiber, water, and natural laxatives—can support regular bowel movements and help prevent constipation without relying on medications.

1. Prunes: Nature’s Gentle Laxative

Prunes, or dried plums, are widely regarded as one of the most effective natural remedies for constipation. They contain both soluble and insoluble fiber, along with sorbitol—a sugar alcohol with natural laxative effects.

Why Prunes Work:

  • High in dietary fiber

  • Sorbitol draws water into the intestines

  • Supports regular and complete bowel movements

Studies show that prunes improve stool consistency and increase spontaneous bowel movements more effectively than psyllium, a common fiber supplement. Just a handful of prunes per day can help regulate digestion naturally.

2. Apples: A Crunchy Source Of Soluble Fiber

As one of the most widely consumed fruits in the world, apples are an excellent choice for promoting gut health. Apples are rich in pectin, a type of soluble fiber that absorbs water and helps form bulkier, softer stools.

Benefits Of Apples:

  • Pectin speeds up food transit time

  • Provides hydration to the colon

  • Easy to add to your daily diet

Eating apples whole (with the skin) maximizes their fiber benefits and helps stimulate bowel activity without artificial laxatives.

3. Mangoes: Tropical Relief With Added Benefits

Mangoes are more than a sweet treat—they’re also a powerful tool for promoting healthy digestion. Although mangoes contain a moderate amount of fiber, studies suggest their constipation-relieving properties may be linked to additional nutrients and polyphenols.

Why Mangoes May Help:

  • Promote stool regularity

  • Improve stool consistency and ease of passage

  • Offer antioxidants and digestive enzymes

In one study, participants who consumed a mango daily over four weeks experienced noticeable improvements in constipation symptoms—even beyond what fiber alone would provide.

4. Psyllium: A Reliable Bulk-Forming Fiber

Psyllium is a soluble fiber derived from the husk of the Plantago ovata seed. It's commonly found in fiber supplements and over-the-counter laxatives due to its strong stool-bulking properties.

How Psyllium Supports Digestion:

  • Increases water retention in the gut

  • Softens stools and makes them easier to pass

  • Reduces abdominal pain and straining

Psyllium works well for people who can’t tolerate prunes and has been proven effective in managing chronic constipation, especially when taken consistently with adequate fluid intake.

5. Kiwis: A Gut-Friendly Fruit That Works Wonders

Kiwis are packed with vitamins, fiber, and digestive enzymes, making them a functional food for relieving constipation. They offer both soluble and insoluble fiber, as well as actinidin—an enzyme that may assist digestion.

Key Benefits Of Kiwis:

  • Support stool bulk and moisture

  • Improve bowel frequency and reduce laxative use

  • Help regulate gut motility

In a major international study, eating just two kiwis per day significantly improved symptoms of constipation, especially in people with abdominal discomfort and infrequent bowel movements.

6. Kefir: A Probiotic Powerhouse For Your Gut

Kefir is a fermented dairy drink that contains dozens of strains of beneficial bacteria and yeast. As a potent probiotic, kefir improves gut flora, reduces inflammation, and enhances stool regularity.

Digestive Benefits Of Kefir:

  • Promotes balanced intestinal microbiota

  • Increases stool frequency and consistency

  • Reduces reliance on laxatives

Kefir has been shown to be more effective than yogurt in restoring gut balance and alleviating constipation, especially when consumed daily.

7. Figs: A Fiber-Rich Option That’s Often Overlooked

Figs, whether fresh or dried, offer a gentle and effective way to relieve constipation. They are high in fiber and contain natural enzymes that assist digestion and promote smoother bowel movements.

Why Figs Are Effective:

  • Improve stool consistency

  • Help reduce abdominal pain from hard stools

  • Work well for people with IBS-related constipation

A study involving people with irritable bowel syndrome (IBS) showed that consuming four dried figs daily improved stool quality and reduced discomfort when compared to a placebo.

How Much Fiber Do You Need Daily?

Despite the benefits of fiber, most people fall short of daily recommendations. Over 90% of individuals assigned female at birth (AFAB) and 97% of those assigned male at birth (AMAB) don’t meet their fiber intake goals.

USDA Daily Fiber Recommendations:

  • AFAB under age 50: 25–28 grams

  • AMAB under age 50: 31–34 grams

To increase fiber safely, introduce fiber-rich foods gradually and drink plenty of water to prevent bloating and gas.

Other Lifestyle Tips To Relieve Constipation

In addition to dietary changes, several daily habits can help keep your digestive system running smoothly.

Helpful Practices Include:

  • Stay Hydrated: Drink plenty of water throughout the day

  • Exercise Regularly: Physical movement helps stimulate the intestines

  • Follow a Bathroom Routine: Try to use the restroom at the same time each day

  • Respond to Urges Promptly: Ignoring the urge to go can make stool harder to pass

Foods To Avoid When You’re Constipated

Some foods may worsen constipation or slow down digestion, especially when consumed in large amounts.

Foods To Limit Include:

  • Refined grains (white bread, white rice, low-fiber pasta)

  • Processed foods (chips, frozen meals, fast food)

  • Fried or greasy dishes

  • Low-fiber snacks and cereals

Replacing these with whole grains, fruits, vegetables, and legumes can support more regular bowel movements.

When To See A Healthcare Provider

While occasional constipation is common, persistent symptoms should not be ignored. Medical evaluation is especially important if you experience:

Concerning Symptoms Include:

  • Blood in the stool or rectal bleeding

  • Persistent abdominal or lower back pain

  • Vomiting or nausea

  • Weight loss without trying

  • Inability to pass gas or stool

  • Fever or chills with digestive issues

These signs could point to an underlying medical issue that requires professional treatment.

A Quick Recap

Constipation can make daily life uncomfortable, but nature provides several effective remedies. Adding high-fiber and nutrient-rich foods like prunes, apples, mangoes, psyllium, kiwis, kefir, and figs to your diet can encourage regular bowel movements and improve digestive comfort.

Pairing a high-fiber diet with regular exercise, hydration, and a consistent bathroom schedule creates the foundation for long-term digestive health. If symptoms persist, consult your healthcare provider to rule out more serious conditions.