If you’re fact-checking that headline, there’s no scientific ranking of the “5 most laxative foods in the world.” But several foods have good evidence for helping relieve or prevent constipation, mainly because they provide fiber, water, or naturally occurring compounds that promote bowel movements.
5 foods that can help constipation
- Prunes (dried plums) — one of the better-studied foods for constipation. They provide fiber and sorbitol, a naturally occurring sugar alcohol that draws water into the bowel.
- Kiwi — provides fiber and has been studied for improving stool frequency and consistency, including in people with constipation.
- Pears — contain fiber and sorbitol, making them another useful fruit for bowel regularity.
- Flaxseeds — rich in fiber and can help increase stool bulk. Ground flaxseed is generally easier to incorporate into food than whole seeds.
- Oats — provide soluble and insoluble fiber and can contribute to softer, more regular stools as part of a fiber-rich diet.
How to use them
Increase fiber gradually and drink enough fluids. Suddenly eating a large amount of fiber without adequate fluid can actually make constipation worse.
If constipation is persistent, severe, or accompanied by blood in the stool, unexplained weight loss, vomiting, severe abdominal pain, or a major change in bowel habits, don’t rely on food remedies alone—get medical advice.
And if you’re taking medications that can cause constipation (such as some opioid pain medicines or iron supplements), addressing the underlying cause may be more effective than simply adding more fiber.
