There are plenty of possible causes for constipation, some to do with your diet and others that are unrelated to what you are eating. But regardless of what’s making you feel backed up, eating the best foods to help constipation can get things moving along.
According to Grace Derocha, R.D.N., C.D.C.E.S., M.B.A., a spokesperson for the Academy of Nutrition and Dietetics, constipation can be caused by a variety of medical conditions, such as irritable bowel syndrome (IBS), hypothyroidism, types of diabetes, and more. It can also be caused by psychological factors like stress and anxiety. But a lack of certain nutrients may also play a major role. “Addressing the underlying cause of constipation is crucial for effective relief and prevention,” she explained.
Meet the Experts: Grace Derocha, R.D.N., C.D.C.E.S., M.B.A., a spokesperson for the Academy of Nutrition and Dietetics; Ashkan Farhadi, M.D., the director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, CA; Peyton Berookim, M.D., F.A.C.G., a digestive specialist at the Gastroenterology Institute of Southern California and advisor to BelliWelli; Jessica Cording, M.S., R.D., the author of The Little Book of Game-Changers; Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.
But no matter the cause, filling your plate with foods that will help spur digestion is a great way to get things moving again. “It’s best to solve the issue from the inside out,” said gastroenterologist Ashkan Farhadi, M.D., the director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, CA. The easiest way to do that is to look for foods that are high in fiber. “It’s easier to move something through the colon that’s bulkier,” Dr. Farhadi explained.
In addition to introducing more fiber into your diet, staying hydrated is crucial to keeping bowel movements regular, so be sure to keep your water bottle full. “Water is the most important nutrient for constipation, as dehydration is a very common cause that many are unaware of,” said Peyton Berookim, M.D., F.A.C.G., a digestive specialist at the Gastroenterology Institute of Southern California and advisor to BelliWelli.
If you’re struggling with constipation, try enjoying some of these expert-recommended foods until you feel things kick into gear again.
The best foods to help with constipation
Grapes
Grapes are a great two-for-one punch in battling constipation. “Grapes have a lot of fiber, and they also have a lot of water,” said Jessica Cording, M.S., R.D., the author of The Little Book of Game-Changers. “That combination is really helpful, given that you need water to help pass fiber through your digestive system.”
Blueberries
Blueberries are high in insoluble fiber, “which helps maintain regularity in the digestive tract and ultimately can prevent constipation,” said Dr. Berookim. Bonus: Their skin adds extra fiber, they’re over 50% water, and they’re high in antioxidants, he added.
Prunes
“Prunes are a good source of fiber,” said Cording. They also contain a compound called sorbitol that acts as a natural laxative, she added, which is why they are a go-to for so many people who feel constipated.
Want to maximize prunes’ power? Dr. Farhadi recommended soaking them in water overnight. Or, opt for 100% prune juice. “It tastes a little better and is easier to take down,” said Dr. Berookim.
Raisins
Between prunes and raisins, Cording recommends reaching for the prunes. Still, raisins are a good source of fiber, she said, and can definitely help relieve constipation. Sprinkle them on top of oats or yogurt for extra sweetness and texture.
Cherries
These little red tart spheres contain a lot of fiber, anti-inflammatory nutrients, vitamin A, and vitamin C, “which can all help lower the risk of certain chronic diseases as well as act as a constipation reliever,” said Dr. Berookim. They also offer both insoluble and soluble fiber.
Dates
“Dates have insoluble fiber with about seven grams in a 3.5-ounce serving,” said Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. Because our bodies can’t digest this type of fiber, “foods that contain insoluble fiber tend to be eliminated quicker, meaning less constipation,” she explained.
Dragon fruit
According to Mroz-Planells, dragon fruit packs plenty of fiber, with five grams in each whole fruit. “Add it to a smoothie with other fruits, like apples, and green leafy vegetables to up your daily fiber intake,” she suggested.
Chia seeds
These tiny black seeds are “very, very high in fiber,” Cording said. “They help build stool bulk and move things through your system.” She recommended adding chia seeds to smoothies, oatmeal, or yogurt to help relieve constipation (and add a boost of healthy fats and protein to your meal.) Note that if you have a condition like diverticulitis, you might have been told to avoid chia seeds in the past; however, this has since been debunked.
Coffee
There’s a reason why you tend to have a nice poop after you drink your morning cup. According to research in Nutrients, coffee stimulates colonic motility, or the movement of your colon (a.k.a. the large intestine). Basically, that means the caffeine in your coffee helps get your gut muscles contracting—and that can help you go.
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Papaya
This sweet and juicy fruit is one of Dr. Farhadi’s top picks for fighting constipation thanks to its high fiber content. It also offers a dose of calcium, magnesium, and potassium, per the U.S. Department of Agriculture (USDA).
Apples
Apples contain a soluble form of fiber called pectin that turns into short-chain fatty acids in your gut, Cording explained. Those fatty acids pull water into your colon and help soften your poop, making it easier to pass.
Figs
Figs are “very high in fiber,” Cording said, adding that “because they’re so concentrated, you don’t have to eat that many.” Figs also contain an enzyme called ficain that’s thought to ease constipation.
Oats
Oats are high in soluble fiber, Cording said. They’re “also pretty easy on the stomach,” she added, and “not so high in fiber that it will cause discomfort.” Plus, they’re so versatile (oatmeal! smoothies! muffins!).
Kiwi
Kiwis have a lot of fiber and fluid, but they also contain an enzyme called actinidain that helps with the digestive process, Cording said. “Kiwi can be a really gentle way to stimulate the digestive process,” she added. Plus, it contains a boost of vitamin C. In a study in The American Journal of Gastroenterology, people with constipation or constipation-predominant irritable bowel syndrome (IBS-C) who ate two kiwifruits per day saw an increase in spontaneous bowel movements after just four weeks, suggesting that kiwi is a top fruit to help you poop.
Spinach
This veggie and many other dark, leafy greens contain a lot of fiber and magnesium, which Cording described as “nature’s muscle relaxer.” Try a spinach salad or toss greens into a smoothie for relief.
Artichokes
“Artichokes are surprisingly high in fiber,” Cording said. Specifically, a type of soluble fiber called inulin which can also help control bad bacteria in your gut. “It can be a helpful way to stimulate digestion,” Cording added.
Brussels sprouts
Bianca Tamburello, R.D.N., a registered dietitian nutritionist with Nourish, recommended loading your plate up with high-fiber Brussels sprouts (they taste great when seasoned well!).
Beans
You might know them as the food that makes you gassy, but they can help you poop, too. “One cup of black beans has about 15 grams of fiber per serving,” said Tamburello. Simply add that much to a soup or salad, and you’re set.
Sauerkraut or kimchi
Both sauerkraut and kimchi are fermented cabbage—they’re just prepared and seasoned a bit differently. Either will kick the gut into high gear, said Tamburello, thanks to their probiotic-heavy fermented nature.
“Probiotics are healthy bacteria that are important for gut health, and could help prevent and alleviate constipation,” she explained. Research has shown that consuming probiotics may help relieve symptoms of constipation.
Cabbage, the base ingredient of both kimchi and sauerkraut, on its own also helps with constipation, though it’s even more helpful when fermented. “Like most fruits and vegetables, cabbage has fiber which is beneficial for bowel regularity,” said Mroz-Planells. “But when fermented, cabbage becomes food for your gut microbes. A healthy diversity of gut microbes can help prevent and alleviate constipation.”
Walnuts
Walnuts contain healthy fats, a.k.a. omega-3 fatty acids that lube up the digestive tract. They also contain arginine, which gives them anti-inflammatory properties. A review in Nutrients found that nuts, and walnuts in particular, may help support a healthy gut microbiome and better digestion overall.
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