Incorporating fiber-rich foods such as legumes, vegetables, and grains into your meals can significantly promote healthy and regular bowel movements. There are numerous ways to seamlessly integrate these nutritious foods into your daily diet. Constipation can lead to considerable discomfort and pain, impacting individuals of all ages. Research indicates that a significant number of adults worldwide, including those in Australia and Canada, experience constipation, with this incidence notably increasing among individuals aged 60 and above. While various over-the-counter and prescription solutions like laxatives, stool softeners, and fiber supplements exist, increasing your intake of natural fiber-rich foods may serve as a safer, more effective remedy.

Continue reading to explore 15 wholesome foods that can enhance your diet and potentially aid in relieving constipation.

How Fiber Facilitates Digestion

Fiber travels through your intestines without being digested, playing a crucial role in forming, softening, and accelerating stool movement.

Fiber can be categorized into two main types:

• Soluble fiber absorbs water, creating a gel-like texture that not only softens stool but also aids in its passage. Additionally, it may contribute to lowering blood cholesterol and regulating blood sugar levels.
• Insoluble fiber remains intact as it moves through your digestive system, adding bulk to the stool. This type of fiber can assist in promoting more efficient and frequent bowel movements.

Incorporating a balanced mix of soluble and insoluble fiber into your meals may help alleviate issues like constipation, bloating, and gas.

Foods to Alleviate Constipation

1. Apples

Apples are an excellent source of dietary fiber, with one medium raw gala apple (with skin) providing a substantial amount of fiber. They also contain a unique type of soluble fiber known as pectin, which is recognized for its laxative properties.

A comprehensive analysis of 16 randomized controlled trials (RCTs) indicates that pectin may assist in:

• increasing the frequency of bowel movements
• softening stool consistency
• reducing the time spent in the bathroom
• lowering the reliance on laxatives

Incorporate apples into your diet as a nutritious topping for yogurt, crepes, or oatmeal, or enjoy them solo as a portable, healthy snack.

2. Prunes

Prunes are frequently recommended as a natural laxative, and for good reason. A serving of five prunes offers a significant amount of fiber. Additionally, prunes contain pectin and sorbitol, a sugar alcohol that is poorly absorbed by the body. This combination helps alleviate constipation by drawing water into the intestines, thus promoting bowel movements.

In a controlled study, researchers investigated the effects of prune juice on chronic constipation relief. Eighty-four participants were divided into two groups: one drank prune juice while the other consumed a placebo. After three weeks, those consuming prune juice exhibited significantly softer stools, and after seven weeks, their instances of normal stool improved markedly. Prunes can add a touch of sweetness to salads, savory meat dishes, and pilafs. A small glass of unsweetened prune juice also serves as an effective remedy for constipation.

3. Kiwi

Kiwis make a delightful addition to smoothies and breakfast bowls, offering a tasty and fiber-rich option. A single medium green kiwi contains a noteworthy amount of fiber. Kiwis possess beneficial properties such as water retention and viscosity, which can stimulate digestive movement and enhance stool bulk. A review of seven RCTs suggests that kiwis may improve weekly stool frequency while reducing abdominal discomfort and straining, although they may not significantly soften stool or boost daily frequency. Further research is required to validate these findings.

4. Flaxseed

Flaxseed is renowned for its high fiber content and various health benefits, particularly in promoting regular bowel movements. A tablespoon serving of flaxseed contains a considerable amount of fiber, combining both soluble and insoluble types. A small study involving individuals with type 2 diabetes indicated that consuming 10 grams of flaxseed daily over 12 weeks could reduce constipation, enhance blood sugar levels, and support weight management. Another study focusing on participants with chronic constipation revealed that incorporating flaxseed flour into meals for four weeks significantly alleviated their symptoms. Flaxseed can add both fiber and a pleasant texture when sprinkled over oats, soups, or smoothies.

5. Pears

Pears are versatile and simple to incorporate into your meals; they can be enjoyed raw or added to salads, smoothies, and sandwiches. Their potential to relieve constipation can be attributed to several factors. Firstly, pears are rich in fiber: one medium pear provides a generous amount. They are also high in sorbitol and fructose, a type of sugar that is absorbed slowly in limited quantities as it is largely metabolized by the liver. Like sorbitol, unprocessed fructose can aid in constipation relief by drawing water into the intestines. However, further investigation is necessary to fully understand its effects.

6. Beans

Various types of beans are abundant in both soluble and insoluble fiber, which can alleviate constipation in multiple ways and support digestive regularity. For instance, cooked black beans contain nearly 8 grams of fiber per 100 grams, while a cup of canned navy beans boasts about 10 grams of fiber. Incorporate beans into soups, dips, or side dishes for a delicious and fiber-rich addition.

7. Rhubarb

Rhubarb’s fiber content, along with its natural laxative effects, promotes digestive regularity. Each stalk of rhubarb is packed with fiber, primarily in the form of bulk-promoting insoluble fiber. Additionally, rhubarb contains sennoside A, a compound that promotes laxative effects by affecting aquaporin 3 (AQP3) levels, a protein involved in water transport within the intestines. Lowered AQP3 levels lead to increased water absorption, softening stools and facilitating bowel movements. Rhubarb can be creatively used in various baked goods or added to yogurt and oatmeal.

8. Artichokes

Artichokes are believed to have a prebiotic effect, which contributes positively to gut health and regularity. While nearly all prebiotics are fibers, not all fibers qualify as prebiotics. Prebiotics potentially relieve constipation and enhance your gut microbiome by nourishing beneficial bacteria (probiotics) in your colon.

A review of five studies involving a total of 199 participants concluded that prebiotics can elevate stool frequency and improve consistency. In another older study, participants who supplemented with fiber extracted from globe artichokes for three weeks showed an increase in beneficial bacteria and a reduction in harmful gut bacteria. One medium raw artichoke provides a good amount of fiber and can be enjoyed fresh or jarred, incorporated into creamy dips, salads, or savory tarts.

9. Kefir

Kefir, a fermented milk drink rich in probiotics, is known for its potential to relieve constipation and foster regularity. Probiotics are recognized for increasing stool frequency, improving consistency, and reducing the time it takes for food to move through the intestines. In a small study, 12 children with cerebral palsy consumed kefir over seven weeks while another group of 12 consumed yogurt. The results indicated that kefir significantly alleviated constipation, softened stools, and increased frequency. Kefir serves as an excellent base for smoothies or salad dressings, or you could create a probiotic-rich parfait by layering kefir with fruit, flaxseed, or oats.

10. Figs

Dried figs pack a concentrated source of fiber, with one large fig providing around 3 grams. A 2016 study discovered that fig paste consumption may have expedited colonic transit, enhanced stool consistency, and relieved abdominal discomfort in those suffering from constipation. Figs can be enjoyed alone or added to fruit salads, or cooked down into a delicious jam that pairs excellently with bruschetta, pizzas, and sandwiches.

11. Sweet Potatoes

Sweet potatoes are not only rich in vitamins and minerals but also provide a substantial amount of fiber. A medium baked sweet potato (with skin) offers about 3 grams of fiber. In a study focusing on 57 individuals undergoing chemotherapy for leukemia, researchers observed the effects of sweet potato intake on constipation. Within just four days, most constipation markers improved in participants who consumed sweet potatoes, leading to less straining and discomfort compared to the control group. Sweet potatoes can be enjoyed mashed, fried, or roasted, and can replace white potatoes in your favorite recipes. They can also serve as a delightful bread alternative for avocado toast.

12. Lentils

Lentils, a type of edible pulse, are an exceptional source of fiber, with a half-cup serving of boiled lentils containing approximately 8 grams of fiber. In addition, lentils may aid in the production of butyric acid, a short-chain fatty acid found in the colon, which can promote digestive movement and support bowel health. Lentils add a hearty flavor to soups and salads.

13. Chia Seeds

Just one ounce of dried chia seeds contains about 10 grams of fiber, making them one of the most fiber-rich foods available, comprising roughly 28% fiber by weight. Chia seeds are particularly high in soluble fiber, which absorbs water and forms a gel-like substance that softens and hydrates stool for easier passage. Research indicates chia seeds can absorb up to 15 times their weight in water, facilitating smoother elimination. Incorporate chia seeds into smoothies, puddings, or yogurt to boost your intake of soluble fiber.

14. Avocados

Avocados are not only popular on toast but are also nutrient-dense and may provide relief from constipation.

One cup of sliced avocado contains around 10 grams of fiber. Research suggests that avocados might also:

• support healthy aging
• reduce inflammation and cholesterol levels
• aid in alleviating constipation

Avocados are incredibly versatile; they can be added to smoothies, baked goods, enjoyed on toast, or used as a mayo substitute in sandwiches.

15. Oat Bran

Oat bran represents the fiber-rich outer layer of the oat grain. While not as commonly consumed as rolled oats, oat bran contains significantly higher fiber levels. A third of a cup of oat bran provides about 14 grams of fiber, with a nearly equal distribution of soluble and insoluble fiber.

In a small study, 15 older adults who had been using laxatives incorporated oat bran into their diets for 12 weeks. The findings revealed that oat bran was well-tolerated, helped participants maintain their body weight, and reduced laxative usage by 59%, indicating its potential as a safe and effective natural remedy for constipation. Oat bran, distinct in texture and flavor from oatmeal, is particularly effective in recipes for homemade granola and breads.

Recommendations for Fiber Intake

Recent data indicates that a staggering 90% of females and 97% of males fail to meet the recommended daily intake of fiber. This shortfall is largely attributed to the fact that approximately 85% of the population does not consume adequate amounts of fruits, vegetables, and whole grains. To help improve dietary habits, here are the daily fiber intake recommendations (in grams) for both females and males across various age groups:

Commonly Asked Questions

Which Foods Aid Bowel Movements?

Foods that are generally rich in fiber, including a variety of fruits, vegetables, and whole grains, can significantly assist in:

• enhancing the frequency of bowel movements
• softening stool consistency
• reducing the amount of time spent in the bathroom
• minimizing reliance on laxatives

Which Foods Quickly Soften Stool?

Incorporating foods abundant in soluble fiber into your diet can effectively soften your stool and support regular bowel habits.

Notable examples are:

• black beans
• sweet potatoes 
• pears
• apples
• figs

What Foods Serve as Natural Laxatives?

Increasing your water intake along with consuming foods high in fiber or those enriched with probiotics can provide a natural and efficient approach to alleviate constipation before considering over-the-counter or prescription options.

Some examples of these beneficial foods include:

• legumes like beans and lentils
• fermented drinks such as kefir
• fruits including prunes, figs, and apples
• vegetables like rhubarb and sweet potatoes
• seeds such as chia seeds and flaxseed
• grains like rolled oats and oat bran

Key Insights

Constipation is a widespread concern that many individuals experience at different stages in their lives. While medications and supplements can provide relief, adopting a nutritious, high-fiber diet could restore regularity effectively. By incorporating several servings of fiber-rich foods into your daily meals, coupled with adequate hydration and consistent physical activity, you can enhance stool frequency, improve its consistency, and potentially resolve constipation for good.