5 Foods That Can Help Relieve Constipation Naturally
There isn’t a scientifically established ranking of the “most laxative foods in the world.” But several foods are particularly useful because they provide fiber, fluid, or naturally occurring compounds that can help stool move more easily.
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Prunes (dried plums) — contain fiber and naturally occurring sorbitol, which can help promote bowel movements. A ¼-cup serving provides about 3.1 g of fiber.
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Pears — a medium pear with its skin provides roughly 5.5 g of fiber.
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Raspberries — one cup provides about 8 g of fiber, making them a particularly fiber-rich fruit.
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Beans — navy, pinto, and kidney beans are excellent sources of fiber; ½ cup of cooked navy beans contains about 9.6 g.
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Oatmeal and other whole grains — provide fiber that can help make stools easier to pass.
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How to make them work better
Increase fiber gradually and drink enough water and other fluids. Too much fiber too quickly can cause bloating and gas, while adequate fluids help fiber work more effectively. Adults generally need about 22–34 grams of fiber per day, depending on age and sex.
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Regular physical activity can also help relieve constipation.
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Seek medical care promptly if constipation is accompanied by blood in the stool, persistent abdominal pain, vomiting, fever, inability to pass gas, or unexplained weight loss.
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