Which Fruits Are Good for Constipation? A Complete Guide

Constipation affects people of all ages and is often linked to low fiber intake, dehydration, or lifestyle factors. According to the Mayo Clinic a diet rich in fiber—especially from fruits—helps regulate bowel movements. Many fruits also provide natural sorbitol, water content, and antioxidants that support gut health.

What Fruits Can Help Relieve Constipation?

1. Apples

Rich in soluble fiber (pectin), apples help soften stool and promote bowel movements.

2. Pears

High in fiber and sorbitol, pears act as a natural laxative for constipation relief.

3. Prunes

One of the most effective constipation remedies, prunes contain fiber and sorbitol, which stimulate the intestines.

4. Figs

Figs are loaded with fiber and prebiotics that improve gut bacteria and stool consistency.

5. Kiwi

Studies show kiwi aids digestion due to its fiber and unique enzyme, actinidin, which promotes bowel regularity.

6. Berries (Raspberries, Blackberries, Strawberries)

Berries are fiber-rich and hydrating, making them excellent for easing constipation naturally.

7. Oranges

Citrus fruits provide fiber and flavonoids, which stimulate bowel activity.

8. Bananas (Ripe)

While unripe bananas can worsen constipation, ripe bananas provide soluble fiber that helps bowel function.

9. Grapes

With high water content and fiber, grapes act as a mild natural laxative.

10. Papaya

Contains fiber and the enzyme papain, which supports digestion and reduces constipation symptoms.

Key Takeaway

Fruits like prunes, pears, kiwi, and figs are particularly effective for constipation relief. A balanced diet rich in high-fiber fruits, combined with adequate hydration and physical activity, is one of the best natural ways to prevent and manage constipation.