Relieve Constipation Naturally: 20 Foods to Keep Your Digestion Smooth

It often begins with a sluggish, uncomfortable feeling. Maybe your stomach feels heavy, you’re bloated, or you haven’t had a proper bowel movement in days. You wait for it to pass—but it doesn’t. What you’re dealing with is something many face quietly: constipation.
And you are not alone. According to a survey done by Abbott, about 22% Indian adults suffer from constipation.¹

Table of Contents

What does it mean when you say you have constipation?

Constipation refers to infrequent, difficult, or incomplete bowel movements. Most people experience it occasionally, but chronic constipation can impact your quality of life. While bowel habits vary, going less than three times a week, or passing dry, hard, or lumpy stools, are common signs. Dehydration, bad food habits, medicines, illness (physical or mental), or diseases of the nervous system could be some causes of constipation. However, certain foods can help with constipation by increasing size, softening the stool, decreasingtransit time, and boosting frequency.

Constipation manifests as:

Fewer than three bowel movements per week
Dry, hard, or lumpy stools
Straining or discomfort during defecation
A feeling of incomplete evacuation

Abdominal pain, bloating, or crampingHere is a quick list of high-fibre foods that help with constipation. Keep on reading to learn more about how these foods help you with constipation in more detail.

Foods to help constipation:

Fruit
Whole Grains
Vegetables
Nuts
Seeds
Beans and Legumes

Foods to eat when constipated

Everyone’s bowels react differently to different diets, but the following nutritious, natural foods can help alleviate constipation :

Yogurt and kefir: These fermented dairy products are rich in probiotics—beneficial bacteria that promote gut motility and improve stool consistency. Regular intake can improve digestive health and reduce intestinal transit time. Pulses: Beans, lentils, chickpeas, and peas are high in soluble and insoluble fibre. A single cup of cooked lentils provides over 15 grams of fibre, making them powerful allies against constipation.
Clear soups: Broth-based soups add moisture to your diet, helping soften stools and promote easier passage. They also keep you hydrated, which is essential for bowel regularity.
Prunes: One of the most well-known natural laxatives, prunes contain sorbitol, a sugar alcohol that draws water into the intestines. Combined with fibre, this makes prunes highly effective in relieving constipation.

Foods that relieve constipation

Beans: Black beans, kidney beans, and navy beans contain 10–15 grams of fibre per cup. Their mix of soluble and insoluble fibre stimulates bowel movement and supports gut health.
Kiwis: Each kiwi provides about 2.5 grams of fibre along with actinidin, an enzyme that may improve gastric motility and ease digestion. Studies have shown that kiwis may relieve mild constipation in healthy individuals.
Sweet potatoes: With nearly 4 grams of fibre in a medium-sized, skin-on sweet potato, they’re rich in insoluble fibre, which adds bulk to stools, and soluble fibre, which softens them.

Foods to help with constipation

Raspberries: These berries provide 8 grams of fibre per cup and are packed with antioxidants, making them a tasty and beneficial snack for digestive health.
Pears: Rich in soluble fibre and water, pears also contain sorbitol, which helps pull water into the intestines. A medium pear has about 5–6 grams of fibre.
Popcorn: Air-popped popcorn is a whole grain snack that delivers about 3.5 grams of fibre per 3 cups. Just avoid excessive butter or salt.
Watermelon: Although low in fibre, watermelon’s high water content helps hydrate the gut and support smooth digestion, especially when combined with fibre-rich foods.

Foods that make you poop

Apples are foods that make you poop: A small apple contains 3.6 grams of fibre, much of it in the form of pectin, a soluble fibre that can act as a mild laxative.
Artichokes are foods that make you poop: Artichokes are rich in prebiotic fibre, which nourishes healthy gut bacteria and supports regular bowel movements.

Foods that help you poop

Broccoli: – A good source of both fibre and sulforaphane, a plant compound that supports gut detox and protects against harmful gut bacteria.
Wheat hull: – Rich in insoluble fibre, wheat bran helps bulk up stools and reduce transit time. Adding a few tablespoons to smoothies or cereals can significantly relieve constipation.

Best dietary high-fibre foods for constipation

Whole-grain bread, cereals, and pasta are the way to go. Whole grains retain the bran and germ, which are rich in fibre. Wheat bran, in particular, has a well-documented laxative effect and helps speed up colonic transit.

Is there anything else that has a lot of high-fibre foods for constipation?

Do not forget to include legumes like beans and lentils in your diet. Chickpeas, black beans, and lentils don’t just provide fibre—they also support healthy gut microbiota and reduce inflammation in the colon.

How many high-fibre foods for constipation do we need daily?

The recommended daily fibre intake is:

Men <51 years: 38 grams
Women <51 years: 25 grams
Men ≥51 years: 30 grams

Women ≥51 years: 21 gramsHigh-fibre foods list for constipation

Soluble fibre sources:

Oats, oat bran, barley
Lentils, peas
Citrus fruits, apples, strawberries
Sweet potatoes, carrots

Insoluble fibre sources:

Wheat bran, whole grains, brown rice
Nuts, seeds
Leafy greens, cucumber, zucchini
Fruit and vegetable

Final Thoughts

Constipation is often preventable and treatable with dietary changes. Incorporating high-fibre foods, staying hydrated, and getting regular physical activity are simple and effective strategies. Foods like prunes, kiwis, legumes, and whole grains can dramatically improve your bowel regularity.

If constipation persists despite dietary changes, consult a healthcare provider to rule out underlying conditions.

References

https://www.abbott.in/media-center/press-releases/indian-adults-suffer-from-constipation.html ↩︎

20 Foods That Help You Poop and Relieve Constipation