Best Foods for Constipation: 8 Choices to Try

Prunes, kiwi and psyllium husk are among the best foods for constipation because they provide fiber that can help make stools easier to pass. Drinking enough fluid also matters; see the best drinks for constipation for options.

What are the 8 best foods for constipation?

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These eight foods are practical choices, not a proven ranking. Fiber can help by holding water in stool, adding bulk or feeding gut bacteria, but the response varies by person and by the type of fiber. A 2021 review of nutrition for chronic constipation found the available dietary research limited and called for better studies.

Add fiber gradually rather than eating several large portions at once. Drink enough fluid as you increase it, unless a clinician has told you to restrict fluids. If a particular food worsens bloating or discomfort, try a smaller portion or a different source of fiber.

1. Prunes

Prunes, or dried plums, contain fiber and sorbitol, a naturally occurring sugar alcohol that can draw water into the bowel. Both may help make hard stools easier to pass. Sorbitol can also cause gas or loose stools, particularly if you eat a lot at once.

Start with about 4 prunes, roughly 40 g, as a snack or chopped into oatmeal. If that amount agrees with you, you can adjust the portion based on your response rather than assuming that more is always better.

Evidence: Prunes are a reasonable food to try because of their fiber and sorbitol. The studies cited on this page do not test prunes specifically, so they cannot establish the best portion or show how prunes compare with the other foods listed.

2. Kiwi

Kiwi provides fiber, including types that can hold water and help give stool a softer consistency. It is also an easy way to add fruit to a meal without relying on a fiber supplement.

Try 1 to 2 kiwi fruits, approximately 75–150 g, peeled and sliced with breakfast or eaten as a snack. Start with one if you are not used to eating much fruit. Choose another option if kiwi causes itching or other signs of an allergy.

Evidence: Kiwi is a practical fiber-containing choice, but the studies cited here do not test kiwi for constipation. Any benefit for you may depend on your overall diet and the cause of your symptoms.

3. Psyllium husk

Psyllium husk is a soluble fiber sold as a powder or in other supplement forms. It absorbs water and forms a gel, which can help soften and bulk up stool. Unlike a serving of fruit or beans, it is a concentrated fiber product, so follow the package directions carefully.

Start with the smallest serving recommended on the package. Mix the powder with the amount of water specified on the label and drink it promptly; do not take dry psyllium. Ask a pharmacist about timing it around medications, since fiber products can affect absorption of some medicines.

Evidence: In a 2023 randomized trial of fiber and probiotic formulas, stool-consistency scores improved within groups receiving psyllium-containing formulas. However, overall group-by-time comparisons did not show a significant effect on bowel frequency, stool consistency or straining, and the formulas contained other ingredients. The findings do not prove that psyllium alone caused the improvements.

4. Beans

Beans provide both soluble and insoluble fiber. Their fiber can add bulk to stool, while some is fermented by gut bacteria. That fermentation can also cause gas, so a gradual increase is especially useful if beans are new to your diet.

Try about ½ cup (90 g) of cooked beans in a soup, grain bowl or salad. If that feels like too much at first, begin with a few spoonfuls and build up. Rinsing canned beans and cooking dried beans thoroughly can make them easier to incorporate into meals.

Evidence: Beans are a useful way to increase dietary fiber, but the studies cited here do not establish that a particular bean or portion treats constipation. If beans consistently make you uncomfortable, another fiber source may suit you better.

5. Pears

Pears contain fiber as well as some sorbitol, which may help draw water into the bowel. The skin contributes fiber, so eating the whole fruit provides more than drinking strained pear juice.

Try 1 medium pear, about 180 g, washed and eaten with the skin if you tolerate it. Slice it over oatmeal or have it as a snack. If fruit sugars cause bloating for you, start with half a pear and see how you feel.

Evidence: Pears are a sensible way to add fiber and fluid-containing food to your diet. The studies cited on this page do not test a pear serving as a constipation treatment, so the effect of a specific amount remains uncertain.

6. Raspberries

Raspberries offer fiber in a small serving, making them an easy addition when you want to increase fiber without substantially changing a meal. Fiber can contribute to softer, bulkier stool when your overall fluid intake is adequate.

Add about ½ cup (60 g) of fresh or thawed frozen raspberries to oatmeal or eat them alongside breakfast. Frozen fruit is a convenient option when fresh berries are unavailable. Increase the portion gradually if you usually eat little fiber.

Evidence: Raspberries contribute dietary fiber, but the studies cited here do not test raspberries specifically for constipation. They are best viewed as one part of a varied, fiber-containing eating pattern rather than a guaranteed remedy.

7. Oatmeal

Oats contain soluble fiber, which can hold water and form a gel. Oatmeal also gives you a convenient base for other fiber-containing foods, such as pears or raspberries. The combination may help you increase fiber gradually across a meal.

Start with about ½ cup (120 g) of cooked oatmeal and add fruit if you like. Choose plain oats when possible, then adjust the portion to your appetite. If a larger bowl makes you feel overly full or bloated, return to a smaller serving.

Evidence: Oatmeal provides fiber, but the studies cited on this page do not test a bowl of oatmeal for constipation. Its usefulness depends in part on how it fits into your total diet and fluid intake.

8. Wheat bran

Wheat bran is rich in insoluble fiber, which adds bulk to stool and can help move it through the bowel. It may be useful when your usual meals contain little whole-grain fiber, although a rapid increase can cause gas or bloating.

Try sprinkling 1 tablespoon (about 5 g) of wheat bran over oatmeal or mixing it into a meal. Increase gradually if you tolerate it, and drink enough fluid. Choose a different fiber source if you have celiac disease, a wheat allergy or have been advised to avoid wheat.

Evidence: The randomized trial cited above included a formula containing wheat bran and psyllium, but it did not isolate wheat bran’s effect. It therefore cannot show how wheat bran alone compares with the other choices.

Which foods should you limit when constipated?

Consider cutting back on low-fiber foods if they regularly displace fruit, vegetables, beans and whole grains in your meals. Examples include refined-grain snacks, chips and meals made mostly from meat and cheese. You do not necessarily need to eliminate them; pairing them with a fiber-containing food can make a meal more balanced.

A sudden large increase in fiber can make bloating worse. If you feel more uncomfortable, reduce the amount and increase it more slowly. Food changes may not be enough when constipation has another cause or is persistent.

Who should be careful, and when should you see a doctor?

Ask a clinician before adding concentrated fiber if you have difficulty swallowing, a suspected bowel blockage or a condition that requires a restricted diet. People with kidney disease or fluid restrictions should get individual advice before changing fluid intake. During pregnancy or when helping a child with constipation, ask a clinician about suitable portions and products.

Some medicines, including opioids and iron supplements, can contribute to constipation. Do not stop a prescribed medicine; ask your clinician or pharmacist about safe options. See a clinician if constipation persists, keeps returning or is a new and unexplained change, especially if you also have unintentional weight loss.

Seek urgent medical care for severe or constant abdominal pain, vomiting, inability to pass gas, or blood in the stool. Black, tarry stools can also signal an emergency.