Say Goodbye to Constipation: Discover the Surprising Foods That Can Help
Feeling backed up is uncomfortable, frustrating, and surprisingly common.
The good news is that occasional constipation can often improve with simple changes to what you eat, how much you drink, and how active you are.
You've probably heard the usual advice to "eat more fiber," but not all foods work in exactly the same way.
Some foods add bulk to stool. Others contain soluble fiber that helps hold water. And a few—such as prunes and kiwi—have been specifically studied for their potential effects on bowel movements.
So what should you actually eat when you're constipated?
For occasional constipation, focus on fiber-rich foods, adequate fluids, regular physical activity, and consistent bathroom habits. Prunes, kiwi, oats, beans, chia seeds, almonds, fruits, vegetables, and whole grains can all help support regularity.
What Is Constipation?
Constipation is more than simply skipping a day without a bowel movement.
Symptoms can include:
- Fewer bowel movements than usual
- Hard, dry, or lumpy stools
- Straining to have a bowel movement
- Feeling like you didn't completely empty your bowels
- Difficulty passing stool
Your normal bowel pattern is individual, so frequency alone doesn't tell the whole story.
Constipation can result from many things, including not eating enough fiber, dehydration, changes in routine, low physical activity, medications, pregnancy, aging, and certain medical conditions.
How Much Fiber Do You Need?
Fiber is one of the first things to look at when constipation strikes.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, adults generally need about 22 to 34 grams of fiber per day, depending on age and sex.
But there is an important catch:
Don't go from very little fiber to a huge amount overnight.
Increasing fiber too quickly can leave you feeling even more bloated, gassy, or uncomfortable.
Increase it gradually and drink enough fluids to help fiber work effectively.
10 Best Foods for Constipation Relief
1. Prunes
Prunes—also known as dried plums—have earned their reputation as one of the most popular foods for constipation.
They help in more than one way.
Prunes contain:
- Dietary fiber
- Sorbitol, a naturally occurring sugar alcohol
- Polyphenols and other plant compounds
Sorbitol is poorly absorbed in the small intestine and can draw water into the digestive tract, which may help soften stool and support bowel movements.
Clinical research on prunes and prune juice has found improvements in stool consistency and constipation symptoms.
Start with a small serving, such as 4 to 6 prunes, and see how your digestive system responds. Eating too many at once may cause gas, bloating, or loose stools.
2. Kiwi
Kiwi has become one of the more interesting fruits in constipation research.
It provides fiber, water, and a natural enzyme called actinidin.
Clinical studies have investigated kiwi fruit for people with functional constipation and irritable bowel syndrome with constipation, with encouraging results for stool frequency and gastrointestinal comfort.
Another practical advantage is that kiwi is easy to incorporate into an American diet.
Slice it into Greek yogurt, oatmeal, smoothies, or eat it on its own.
3. Oatmeal
Oats are an excellent source of soluble fiber, including beta-glucan.
Soluble fiber absorbs water and forms a gel-like material in the digestive system.
This can help support softer, easier-to-pass stools while also feeding certain beneficial gut microbes.
Try oatmeal topped with:
- Berries
- Chia seeds
- Walnuts
- Kiwi
- A small serving of prunes
4. Chia Seeds
Chia seeds can absorb many times their weight in liquid and form a gel-like texture.
They are also rich in dietary fiber.
This makes them a convenient addition to meals when you're trying to increase fiber intake.
You can add chia seeds to:
- Yogurt
- Oatmeal
- Smoothies
- Overnight oats
- Chia pudding
Because chia absorbs liquid, make sure you're also drinking enough fluids.
5. Beans and Lentils
Beans and lentils are constipation-friendly foods that deserve more attention.
They combine fiber and plant protein in one inexpensive food.
Good choices include:
- Black beans
- Kidney beans
- Chickpeas
- Lentils
- Navy beans
If you don't eat beans often, introduce them gradually. A sudden large serving can produce a lot of gas.
6. Pears and Apples
Pears and apples are convenient sources of dietary fiber, especially when you eat the skin.
They also contain water and naturally occurring sugars that can contribute to their digestive effects.
For the most fiber, choose whole fruit instead of relying primarily on juice.
7. Almonds
Almonds are a useful source of fiber, healthy fats, plant protein, magnesium, and other nutrients.
A randomized controlled trial from King's College London studied healthy adults who replaced their normal snacks with 56 grams of whole or ground almonds per day for four weeks.
Researchers found higher concentrations of butyrate, a short-chain fatty acid produced by gut microbes, among almond eaters compared with the control group.
Importantly, this doesn't mean almonds themselves are packed with butyrate.
Rather, components of almonds—particularly their fiber and other substrates—may influence microbial metabolism in ways that increase butyrate production.
The study did not find significant changes in overall gut transit time or stool consistency. Whole-almond eaters did, however, report about 1.5 additional bowel movements per week compared with the other groups.
8. Broccoli and Other Vegetables
Broccoli, carrots, peas, leafy greens, Brussels sprouts, and other vegetables provide combinations of fiber, water, vitamins, minerals, and plant compounds.
They are especially helpful because they make it easier to build an overall high-fiber eating pattern instead of relying on one "constipation cure."
Try filling about half your dinner plate with vegetables.
9. Whole Grains
Whole grains retain more of the grain's fiber-containing components than refined grains.
Good options include:
- Whole-wheat bread
- Brown rice
- Barley
- Oats
- Whole-grain cereals
- Quinoa
Swapping white bread, refined cereal, or white rice for higher-fiber alternatives is one of the simplest ways to increase daily fiber intake.
10. Seaweed
Seaweed—including nori, the Japanese name for the thin roasted sheets similar to Korean gim—can contribute dietary fiber and several micronutrients.
However, serving size matters.
Nutrition facts quoted per 100 grams can make seaweed look like an enormous fiber source, but most people eat only a few grams of dried nori at one time.
That means seaweed is better viewed as one small part of a fiber-rich diet rather than a stand-alone constipation remedy.
Seaweed can also be high in iodine, and some seasoned varieties contain significant sodium, so more isn't automatically better.
Prunes vs. Kiwi vs. Fiber: Which Works Best?
| Food | Why It May Help | Practical Use |
|---|---|---|
| Prunes | Fiber plus naturally occurring sorbitol | Start with a small serving |
| Kiwi | Fiber, water and actinidin | Easy daily fruit option |
| Oats | Soluble fiber including beta-glucan | Good breakfast staple |
| Chia Seeds | High fiber and water-holding capacity | Add gradually with enough fluids |
| Beans | High in soluble and insoluble fiber | Build up portions slowly |
Don't Forget Water
Fiber and fluids work together.
When you increase fiber without taking in enough fluid, you may actually feel more uncomfortable.
NIDDK recommends drinking plenty of water and other liquids as you increase dietary fiber.
There is no universal number of glasses that is perfect for every adult because fluid needs vary with:
- Body size
- Activity level
- Climate
- Pregnancy
- Medical conditions
- Medications
Water, sparkling water, broth, and other appropriate fluids can all contribute.
Does Coffee Help You Poop?
Coffee can stimulate bowel activity in some people, which is why many people associate their morning coffee with a trip to the bathroom.
But coffee isn't a reliable constipation treatment for everyone.
Too much caffeine may also cause:
- Jitters
- Acid reflux
- Sleep problems
- Heart palpitations
If coffee naturally helps you and you tolerate it well, that's fine—but you don't need to start drinking coffee just to treat constipation.
A Simple Constipation-Friendly Breakfast
Base:
Oatmeal
Add fiber:
1 tablespoon chia seeds
Add fruit:
Kiwi, berries, or sliced pear
Add healthy fats:
A small handful of almonds or walnuts
Optional:
A few chopped prunes
Drink:
Water, tea, or another appropriate fluid
This breakfast works because it provides multiple types of fiber instead of relying on one magic ingredient.
Foods That May Make Constipation Worse
Constipation isn't always about a specific "bad" food.
The bigger issue is often a diet dominated by foods that contain very little fiber.
Examples can include:
- Fast food
- Chips
- Highly processed snack foods
- Some frozen prepared meals
- Processed meats
- Meals dominated by refined grains with few fruits or vegetables
You don't have to permanently ban these foods.
Instead, make sure they aren't crowding out fiber-rich foods from most of your meals.
Movement Matters Too
Food isn't the only lifestyle factor that affects bowel regularity.
Regular physical activity may help relieve constipation symptoms.
Even something as simple as a walk after meals can support overall digestive and metabolic health.
Try a Better Bathroom Routine
Ignoring the urge to have a bowel movement can make constipation worse.
A simple routine can sometimes help:
- Give yourself enough time in the morning.
- Try using the bathroom after breakfast.
- Don't repeatedly ignore the urge to go.
- Consider placing your feet on a small footstool for a more comfortable position.
- Avoid excessive straining.
Eating can stimulate colon activity, which is why the period after breakfast may work well for some people.
What If Food Isn't Enough?
Occasional constipation may respond to dietary and lifestyle changes.
But sometimes fiber isn't enough—or isn't the right solution.
Healthcare professionals may recommend different options depending on the cause, including:
- Fiber supplements such as psyllium
- Osmotic laxatives
- Other over-the-counter treatments
- Prescription medications for chronic constipation
- Pelvic floor or biofeedback therapy in selected cases
Don't assume that taking more and more fiber will solve every form of constipation.
Certain bowel disorders, pelvic floor problems, medications, and medical conditions require a different approach.
When Should You See a Doctor for Constipation?
Talk with a healthcare professional if constipation is persistent, recurring, or significantly interfering with your life.
Seek medical attention promptly if constipation occurs along with concerning symptoms such as:
- Blood in your stool
- Rectal bleeding
- Severe or persistent abdominal pain
- Unexplained weight loss
- Vomiting
- Inability to pass gas
- A major unexplained change in bowel habits
Chronic constipation can sometimes be related to medications, thyroid disease, diabetes, neurological conditions, intestinal obstruction, pelvic floor problems, or other medical conditions. Persistent symptoms deserve proper evaluation.
Frequently Asked Questions About Constipation
What foods make you poop quickly?
There is no food guaranteed to trigger an immediate bowel movement. Prunes and prune juice can help some people because they contain fiber and sorbitol. Kiwi, oats, chia seeds, beans, and other fiber-rich foods may also support regularity.
How many prunes should I eat for constipation?
There is no perfect number for everyone. Starting with a small serving such as four to six prunes and adjusting based on your tolerance is a practical approach. Too many can cause gas or diarrhea.
Are almonds good for constipation?
Almonds provide dietary fiber, and a randomized trial found that whole-almond eaters had more weekly bowel movements than comparison groups. However, almonds did not significantly change gut transit time or stool consistency in that study.
Is seaweed good for constipation?
Seaweed contains fiber and can contribute to a healthy diet, but typical serving sizes are small. It is better viewed as one source of fiber among many rather than a primary constipation treatment.
Is kiwi good for constipation?
Yes, kiwi has been studied for constipation and may help improve stool frequency and digestive comfort in some people. It also provides fiber and water.
Does drinking more water cure constipation?
Adequate hydration is important, particularly when you're increasing fiber, but drinking excessive water by itself is not guaranteed to cure constipation. The underlying cause matters.
Can too much fiber cause constipation?
A sudden large increase in fiber can worsen bloating and digestive discomfort, especially if you're not drinking enough fluids. Increase fiber gradually instead of dramatically changing your diet overnight.
The Bottom Line
If you're looking for natural ways to relieve occasional constipation, you don't need an expensive cleanse or trendy detox.
Start with the basics:
- Eat enough fiber
- Increase fiber gradually
- Drink adequate fluids
- Eat more fruits and vegetables
- Include whole grains, beans, nuts, and seeds
- Try prunes or kiwi
- Stay physically active
- Respond when your body tells you it's time to go
Prunes are particularly interesting because they combine fiber and sorbitol.
Almonds provide fiber and may influence gut microbial metabolism.
Seaweed can contribute useful nutrients and some fiber but shouldn't be treated as a miracle constipation cure.
And foods such as kiwi, oatmeal, chia seeds, beans, pears, vegetables, and whole grains make it much easier to build the kind of high-fiber eating pattern that supports long-term digestive health.
Fiber + fluids + movement + routine.
That combination is usually much more useful than searching for a single food that will instantly make you poop.
