Foods forconstipationinclude whole grains, beans and lentils, fruits, vegetables, and nuts. Eating foods that arerich in fibercan help make your stools easier to pass.Fiber is the part of plant material that you cannot digest. Instead, fiber adds bulk to your stool and softens it.
In addition to eating fiber-rich foods, drinking more water, herbal teas, and clear soups can help the fiber work better and get your digestive system moving again.
This article lists the 10 bestfoods for constipationand explains how each food can help your digestive system stay regular.
BerriesInessa Shustikova / EyeEm / Getty ImagesBerries are one of the best foods for constipation due to their high fiber and water content.Berries are rich sources of soluble fiber, which forms a gel in your digestive track that adds bulk to your stool and softens it. Berries also contain insoluble fiber in their seeds and skin, which helps food move through the intestines more quickly to prevent constipation.Raspberries are especially good for relieving constipation. Most adults need 25 to 30 grams of fiber per day, and there are eight grams of fiber in one cup of raw raspberries alone.Other berries to eat to prevent and relieve constipation include:BlackberriesBlueberriesStrawberriesCranberriesSoluble vs. Insoluble Fiber: Benefits and Differences
Berries
Inessa Shustikova / EyeEm / Getty Images
Berries are one of the best foods for constipation due to their high fiber and water content.
Berries are rich sources of soluble fiber, which forms a gel in your digestive track that adds bulk to your stool and softens it. Berries also contain insoluble fiber in their seeds and skin, which helps food move through the intestines more quickly to prevent constipation.
Raspberries are especially good for relieving constipation. Most adults need 25 to 30 grams of fiber per day, and there are eight grams of fiber in one cup of raw raspberries alone.
Other berries to eat to prevent and relieve constipation include:
Soluble vs. Insoluble Fiber: Benefits and Differences
PrunesSanny11 / Getty ImagesPrunes, a type of plum, are famous for being one of the best foods for constipation.One cup of raw prunes contains more than 12 grams of dietary fiber. On top of that, they also contain a substance called sorbitol, which acts as a natural laxative to prevent and ease constipation.Drinking prune juice is also effective for relieving constipation and is a great alternative to raw prunes if you are unable to find them. Since prune juice can be very high in sugar, make sure to look for juices that have no sugar added.One study published in theAmerican Journal of Gastroenterologyfound that people with chronic constipation experienced significant relief within three weeks of drinking prune juice each day.Why Prunes Should Be Your Go-to Holiday Snack
Prunes
Sanny11 / Getty Images
Prunes, a type of plum, are famous for being one of the best foods for constipation.
One cup of raw prunes contains more than 12 grams of dietary fiber. On top of that, they also contain a substance called sorbitol, which acts as a natural laxative to prevent and ease constipation.
Drinking prune juice is also effective for relieving constipation and is a great alternative to raw prunes if you are unable to find them. Since prune juice can be very high in sugar, make sure to look for juices that have no sugar added.
One study published in theAmerican Journal of Gastroenterologyfound that people with chronic constipation experienced significant relief within three weeks of drinking prune juice each day.
Why Prunes Should Be Your Go-to Holiday Snack
VeggiesAlexander Spatari / Getty ImagesEating plenty of colorful vegetables is undoubtedly one of the best ways to relieve constipation.Vegetables are excellent sources of dietary fiber and have other laxative properties that prevent your stools from becoming too hard or difficult to pass. Although it may not seem like it, they also contain lots of water.While eating vegetables raw is ideal, you can still get plenty of fiber and other essential nutrients from vegetables after blanching, steaming, grilling, roasting, and even stir-frying them.High-fiber vegetables that can help prevent constipation include:BroccoliCauliflowerCarrotsEggplantGreen peasBrussels sproutsBeetsCollard greensArtichokes15 High-Fiber Vegetables That Will Boost Your Health
Veggies
Alexander Spatari / Getty Images
Eating plenty of colorful vegetables is undoubtedly one of the best ways to relieve constipation.
Vegetables are excellent sources of dietary fiber and have other laxative properties that prevent your stools from becoming too hard or difficult to pass. Although it may not seem like it, they also contain lots of water.
While eating vegetables raw is ideal, you can still get plenty of fiber and other essential nutrients from vegetables after blanching, steaming, grilling, roasting, and even stir-frying them.
High-fiber vegetables that can help prevent constipation include:
15 High-Fiber Vegetables That Will Boost Your Health
Brown RiceATU Images / Getty ImagesBrown rice is a staple in diets around the world and with good reason. This is one of the best foods for constipation due to its high fiber content.Unlike white rice, which is stripped of its bran and germ during the refining process, unrefined brown rice retains its entire fiber content.One cup of cooked brown rice contains about three grams of fiber.Pair brown rice with some cooked vegetables for a savory, fiber-rich meal.
Brown Rice
ATU Images / Getty Images
Brown rice is a staple in diets around the world and with good reason. This is one of the best foods for constipation due to its high fiber content.
Unlike white rice, which is stripped of its bran and germ during the refining process, unrefined brown rice retains its entire fiber content.
One cup of cooked brown rice contains about three grams of fiber.Pair brown rice with some cooked vegetables for a savory, fiber-rich meal.
OatsArx0nt / Getty ImagesOats are truly underestimated. In addition to being one of the best foods for constipation, they are a powerhouse of essential vitamins, minerals, and antioxidants that supportgut health.Oats are surprisingly versatile, too. The simplest way to eat them is to make oatmeal, but you can also include oats in casseroles, homemade bread, and even meatballs.One cup of cooked oats contains about four grams of fiber.While shopping for oats, look for whole grain oats, oat groats, and oat bran to get the most fiber content.How Eating More Oats (Avena Sativa) Can Benefit Your Health
Oats
Arx0nt / Getty Images
Oats are truly underestimated. In addition to being one of the best foods for constipation, they are a powerhouse of essential vitamins, minerals, and antioxidants that supportgut health.
Oats are surprisingly versatile, too. The simplest way to eat them is to make oatmeal, but you can also include oats in casseroles, homemade bread, and even meatballs.
One cup of cooked oats contains about four grams of fiber.While shopping for oats, look for whole grain oats, oat groats, and oat bran to get the most fiber content.
How Eating More Oats (Avena Sativa) Can Benefit Your Health
Walnuts
Westend61 / Getty Images
Walnuts are one of the best snacks to reach for when you are dealing with constipation.
One cup of walnuts contains about eight grams of fiber, making them one of the most fiber-rich nuts, along with almonds and pecans.
Chia SeedsWestend61 / Getty ImagesChia seedsare another versatile food that can help relieve constipation. You can use chia seeds in pudding, jams, overnight oats, smoothies, salads, and more.What makes chia seeds one of the best foods for constipation is their high fiber content; one ounce of dried chia seeds contains almost 10 grams of fiber.Chia seeds are loaded with omega-3 fatty acids and antioxidants to support digestion. Some research also shows they can help promote a healthy balance of gut bacteria.
Chia Seeds
Chia seedsare another versatile food that can help relieve constipation. You can use chia seeds in pudding, jams, overnight oats, smoothies, salads, and more.
What makes chia seeds one of the best foods for constipation is their high fiber content; one ounce of dried chia seeds contains almost 10 grams of fiber.
Chia seeds are loaded with omega-3 fatty acids and antioxidants to support digestion. Some research also shows they can help promote a healthy balance of gut bacteria.
SoybeansLucas Ninno / Getty ImagesSoybeans are a type of legume that are most widely eaten in the form of tofu. They are also used as a meat substitute in a variety of vegetable-based foods.One cup of soybeans contains 17 grams of fiber, making them one of the best foods for constipation.Cooking or boiling soybeans will not harm their fiber content, either.Unfortunately, drinking soy milk won’t be helpful, as most of the soybeans' fiber is removed during the manufacturing process.
Soybeans
Lucas Ninno / Getty Images
Soybeans are a type of legume that are most widely eaten in the form of tofu. They are also used as a meat substitute in a variety of vegetable-based foods.
One cup of soybeans contains 17 grams of fiber, making them one of the best foods for constipation.Cooking or boiling soybeans will not harm their fiber content, either.
Unfortunately, drinking soy milk won’t be helpful, as most of the soybeans' fiber is removed during the manufacturing process.
Best Herbal Teas for Constipation
GMVozd / Getty Images
Two herbal teas in particular, both of which have a licorice-like flavor, are said to have significant laxative effects:
WaterYoshiyoshi Hirokawa / Getty ImagesAs important as fiber-rich foods are in treating constipation, you also need to ensure that you drink plenty of water to maintain ample hydration. If you aredehydrated, less water can be pulled into the digestive tract to help keep stools soft.Most adults do not drink close to enough water per day. By upping your fluid intake, you’ll not only be better able to treat acute bouts of constipation but remain regular over the long term.The Institute of Medicine of the National Academies recommends drinking 11 cups of water per day for adult females and 15 cups per day for adult males.
Water
Yoshiyoshi Hirokawa / Getty Images
As important as fiber-rich foods are in treating constipation, you also need to ensure that you drink plenty of water to maintain ample hydration. If you aredehydrated, less water can be pulled into the digestive tract to help keep stools soft.
Most adults do not drink close to enough water per day. By upping your fluid intake, you’ll not only be better able to treat acute bouts of constipation but remain regular over the long term.
The Institute of Medicine of the National Academies recommends drinking 11 cups of water per day for adult females and 15 cups per day for adult males.
SummaryIf you have constipation, make an effort to increase your intake of foods like fruits, vegetables, whole grains, nuts, seeds, beans, legumes, and herbal teas. Increase your intake gradually, especially with beans and legumes, to avoid gas and bloating.How to Treat Constipation
Summary
If you have constipation, make an effort to increase your intake of foods like fruits, vegetables, whole grains, nuts, seeds, beans, legumes, and herbal teas. Increase your intake gradually, especially with beans and legumes, to avoid gas and bloating.
How to Treat Constipation
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Fathallah N, Bouchard D, de Parades V.Diet and lifestyle rules in chronic constipation in adults: From fantasy to reality…La Presse Médicale. 2017;46(1):23-30. doi:10.1016/j.lpm.2016.03.019
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for constipation. What should I eat and drink if I’m constipated?
U.S. Department of Agriculture.Raspberries, raw.
Koyama T, Nagata N, Nishiura K, et al.Prune juice containing sorbitol, pectin, polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: A randomized placebo-controlled trial.Am J Gastroenterol. 2022;117(10):1714-1717. doi:10.14309/ajg.0000000000001931
Pem D, Jeewon R.Fruit and vegetable intake: Benefits and progress of nutrition education interventions: narrative review article.Iran J Public Health. 2015;44(10):1309-1321.
U.S. Department of Agriculture.Rice, brown, cooked, no added fat.
Paudel D, Dhungana B, Caffe M, Krishnan P.A review of health-beneficial properties of oats.Foods. 2021;10(11):2591. doi:10.3390/foods10112591
U.S. Department of Agriculture.Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.
U.S. Department of Agriculture.Nuts, walnuts, English.
Constantini L, Molinari R, Farinon B, Merendino N.Impact of Omega-3 fatty acids on the gut microbiota.Int J Mol Sci. 2017;18(12):2645. doi:10.3390/ijms18122645
U.S. Department of Agriculture.Seeds, chia seeds, dried.
U.S. Department of Agriculture.Soybeans, mature seeds, raw.
Çalişkan N, Bulut H, Konan A.The effect of warm water intake on bowel movements in the early postoperative stage of patients having undergone laparoscopic cholecystectomy: A randomized controlled trial.Gastroenterol Nurs. 2016;39(5):340-7. doi:10.1097/SGA.0000000000000181
Alabbody HH.Herbal medicine in Iraq advantage and disadvantage: A scientific review.NeuroQuantology. 2022;20(4):46. doi:10.14704/nq.2022.20.4.NQ22093
National Academies of Science, Engineering, Medicine.Report sets dietary intake levels for water, salt, and potassium to maintain health and reduce chronic disease risk.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
