🍎 10 Fruits That May Help Relieve Constipation Naturally (Simple & Gentle Guide)
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A Simple & Gentle Guide
Constipation is common, and diet can play an important role in supporting healthy bowel function.
Fruit can be especially helpful because many fruits naturally provide dietary fiber, water, sorbitol, and other plant compounds that may support stool consistency and bowel regularity.
But not every fruit works in the same way — and not every person responds the same way.
Some fruits, such as prunes and kiwifruit, have been studied directly in clinical trials involving people with constipation. Other fruits are useful primarily because they contribute fiber, fluid, and plant nutrients to an overall bowel-friendly diet.
The goal is not to find one “magic fruit.”
It is to build healthy habits that make bowel movements easier, more regular, and more comfortable.
💡 How Can Fruit Support Bowel Regularity?
Different fruits may support bowel health in different ways.
🌿 Dietary Fiber
Fiber can increase stool bulk, help retain water in stool, and support more regular bowel movements.
Some types of fiber are also fermented by intestinal microorganisms and can support the gut microbiome.
💧 Water
Fresh fruits contribute to overall fluid intake.
Adequate hydration is important for normal body function, particularly when increasing dietary fiber.
🍐 Naturally Occurring Sorbitol
Some fruits — including prunes, pears, apples, peaches, and plums — contain sorbitol, a naturally occurring sugar alcohol.
Sorbitol is incompletely absorbed in the small intestine and can draw water into the intestinal contents, which may contribute to softer stool.
🌱 Other Plant Components
Fruit also contains polyphenols, pectin, and other naturally occurring compounds that may interact with digestion and the gut microbiome.
However, the clinical evidence differs considerably between individual fruits.
🍎 10 Fruits That May Help Relieve Constipation Naturally
🟣 1. Prunes
Prunes — dried plums — are among the best-studied whole foods for constipation.
They naturally contain:
- Dietary fiber
- Sorbitol
- Polyphenols
In a randomized clinical trial involving people with chronic constipation, dried plums improved complete spontaneous bowel movements and stool consistency compared with psyllium.
Other controlled research has also found beneficial effects of prunes on stool-related outcomes.
👉 How to enjoy
Start with a small serving of prunes and adjust according to your tolerance.
Because prunes contain sorbitol and fiber, eating a large amount at once may cause gas, bloating, or loose stool in some people.
🥝 2. Kiwifruit
Kiwifruit has some of the strongest modern clinical evidence among fresh fruits commonly recommended for constipation.
It provides:
- Dietary fiber
- Water
- Naturally occurring plant compounds
A U.S. comparative trial found that two green kiwifruits per day, prunes, and psyllium all improved symptoms in people with chronic constipation. Kiwifruit was also associated with improvement in bloating and relatively few adverse effects.
An international multicenter randomized controlled trial subsequently found that eating two green kiwifruits daily increased complete spontaneous bowel movements and improved gastrointestinal comfort in people with functional constipation or IBS with constipation.
👉 How to enjoy
Fresh kiwi can be eaten on its own or added to breakfast, yogurt, or oatmeal.
🍐 3. Pears
Pears are a useful bowel-friendly fruit because they provide:
- Dietary fiber
- Water
- Naturally occurring sorbitol
Much of a pear's fiber is found in or near the skin.
Unlike kiwifruit and prunes, pears do not have the same level of direct clinical-trial evidence as a specific constipation treatment.
However, their fiber and sorbitol content make them a reasonable addition to a fiber-rich diet.
👉 How to enjoy
Eat a ripe pear with the skin when appropriate and well tolerated.
Whole fruit generally provides more fiber than clear fruit juice.
🍎 4. Apples
Apples provide several types of dietary fiber, including pectin, a soluble and fermentable fiber.
They can contribute to an overall fiber-rich eating pattern and also provide water and naturally occurring plant compounds.
Apples also contain some sorbitol.
👉 How to enjoy
Eat the whole apple with the skin when tolerated.
Try chopped apple in oatmeal, yogurt, or a fruit bowl.
Whole apples provide considerably more fiber than clear apple juice.
🌿 5. Figs
Figs have a long history as a food associated with digestive health, but they also have some modern clinical evidence.
Figs provide:
- Dietary fiber
- Natural sugars
- Plant compounds
- Numerous small edible seeds
Interestingly, a randomized, double-blind, placebo-controlled study involving people with functional constipation found that fig paste improved colonic transit time, stool type, and abdominal discomfort compared with placebo.
The evidence base is much smaller than that for standard constipation treatments, so figs should not be viewed as a proven treatment for every person.
👉 How to enjoy
Fresh or dried figs can be added to breakfast, yogurt, oatmeal, or eaten as a snack.
Dried figs are more concentrated in both fiber and natural sugars, so portion size matters.
🫐 6. Raspberries & Blackberries
Raspberries and blackberries are particularly useful because they provide a substantial amount of fiber relative to their serving size.
Their tiny edible seeds contribute additional fiber.
These berries have not been studied as extensively as kiwifruit or prunes specifically for treating constipation, but they are an excellent way to increase dietary fiber as part of a balanced diet.
👉 How to enjoy
Add berries to:
- Oatmeal
- Yogurt
- Whole-grain cereal
- Smoothies
- Fruit bowls
Or simply eat them fresh.
🍊 7. Oranges
Whole oranges provide:
- Water
- Dietary fiber
- Pectin
- Vitamin C
- Flavonoids and other plant compounds
An important distinction is:
Eating a whole orange is not the same as drinking orange juice.
Much of the fiber is lost when fruit is processed into clear juice.
Although laboratory research has investigated citrus compounds and gastrointestinal function, we should not claim that compounds such as naringenin have been proven to treat human constipation.
👉 How to enjoy
Choose the whole fruit when possible if your goal is to increase dietary fiber.
🧡 8. Papaya
Papaya is a soft, water-rich fruit that provides fiber along with vitamins and other plant nutrients.
Papaya contains the enzyme papain, which participates in protein breakdown.
However, it is important not to overstate this point:
The presence of papain does not mean that papaya has been proven to treat constipation through digestive-enzyme activity.
Papaya can still be a nutritious and enjoyable component of a bowel-friendly diet.
👉 How to enjoy
Enjoy ripe papaya by itself, in a fruit bowl, or with yogurt.
There is no established need to eat it on an empty stomach for constipation relief.
🌺 9. Dragon Fruit
Dragon fruit — also called pitaya — contains:
- Water
- Dietary fiber
- Numerous tiny edible seeds
- Plant compounds
Its fiber and water content make it a useful fruit to include in a varied diet.
However, despite many online claims, there is currently much less high-quality human clinical evidence for dragon fruit as a specific constipation treatment than there is for prunes or kiwifruit.
So it is better to think of dragon fruit as a fiber-containing food that may support overall bowel health, rather than as a proven natural laxative.
👉 How to enjoy
Eat fresh dragon fruit on its own or add it to a fruit bowl.
Both red- and white-fleshed varieties can be part of a healthy diet.
🍑 10. Peaches & Plums
Peaches and plums contribute:
- Dietary fiber
- Water
- Naturally occurring sorbitol and other carbohydrates
They can help add variety to a fiber-rich diet.
Fresh plums and dried plums — prunes — are related, but remember that prunes are much more concentrated and have been studied more directly for constipation.
👉 How to enjoy
Eat fresh peaches or plums with the skin when appropriate and well tolerated.
Choose whole fruit more often than juice when your goal is to increase fiber.
⭐ Which Fruits Have the Best Clinical Evidence?
This is an important distinction.
Many fruits are nutritious and provide fiber, but that does not mean every fruit has been proven in clinical trials to relieve constipation.
Among the fruits in this guide:
🥝 Kiwifruit
Has direct randomized clinical-trial evidence in people with functional constipation and IBS with constipation.
🟣 Prunes
Have direct randomized clinical-trial evidence supporting improvements in constipation-related outcomes.
🌿 Figs
Have some controlled clinical evidence, although the research base is considerably smaller.
For pears, apples, berries, oranges, papaya, dragon fruit, peaches, and fresh plums, the main reason for recommending them here is their nutritional contribution to an overall fiber-rich, plant-rich diet, rather than evidence that each one independently treats constipation.
That difference matters.
💧 Don't Forget Fluids
Increasing dietary fiber and maintaining adequate fluid intake generally go together.
But another common misconception is:
“If I'm constipated, I just need to drink much more water.”
That is not necessarily true.
If you are dehydrated, restoring adequate hydration is important.
But if you are already adequately hydrated, simply drinking excessive amounts of water may not correct constipation caused by slow colonic transit, medications, pelvic floor dysfunction, evacuation problems, or other conditions.
Think of hydration as one part of the picture, not the entire solution.
🌿 Increase Fiber Gradually
More fiber is not always better — especially all at once.
A sudden large increase in fruit and other high-fiber foods may cause:
- Gas
- Bloating
- Abdominal discomfort
- Changes in stool consistency
Give your digestive system time to adjust.
A gentler approach:
✔ Add fiber gradually
✔ Eat a variety of fruits and plant foods
✔ Maintain adequate hydration
✔ Stay physically active when possible
✔ Pay attention to how your body responds
Balance is more important than quantity.
⚖️ What About the Sugar in Fruit?
Whole fruit contains naturally occurring sugars, but it also provides fiber, water, vitamins, minerals, and plant compounds.
That makes whole fruit very different nutritionally from many foods containing added sugars.
Still, portion size may matter for some people, particularly those managing:
- Diabetes
- Certain gastrointestinal conditions
- Individual carbohydrate tolerance
- Specific medically prescribed diets
Fruit juice is also different from whole fruit because it generally provides less fiber and can deliver sugars more rapidly.
For most people, choosing a variety of whole fruits is a sensible approach.
People with specific medical or nutritional needs should follow individualized advice from their healthcare professional or registered dietitian.
💡 When Fruit Alone Isn't Enough
Fruit can support healthy bowel habits, but constipation is not always caused by insufficient fiber.
Some people may continue to experience:
- Hard or difficult-to-pass stool
- Slow bowel movements
- Significant straining
- A persistent feeling of incomplete evacuation
- A sensation that stool is “stuck”
- Long periods sitting on the toilet
Constipation can also be associated with medications, medical conditions, slow colonic transit, or difficulty coordinating the pelvic floor muscles during defecation.
If you already eat a healthy, fiber-rich diet but still have significant difficulty evacuating, simply eating more fruit may not address the underlying cause.
🌊 A Gentle Approach to Personal Bowel Care
For people who use a water-based bowel care routine, EaseFlow® is designed to provide a controlled and convenient warm-water option for personal bowel care and hygiene.
EaseFlow® does not treat the underlying cause of chronic constipation and should not replace appropriate medical evaluation.
The philosophy is simple:
More force is not always the answer.
Supporting a comfortable and controlled bowel-care routine may help reduce unnecessary prolonged straining.
👉 Ready for a More Comfortable Routine?
EaseFlow® is designed for convenient warm-water personal bowel care at home or while traveling.
👉 Explore EaseFlow® Now — Gentle Support for Your Routine
🔵 Final Thoughts
Fruit can be an excellent part of a bowel-friendly diet.
But rather than searching for one “miracle fruit,” focus on the bigger picture:
Fiber + appropriate hydration + movement + healthy bowel habits + understanding your individual needs.
Among individual fruits, kiwifruit and prunes have particularly useful clinical evidence for constipation, while figs also have some controlled clinical research. Other fruits contribute valuable fiber, water, and nutrients to an overall healthy diet.
And remember:
Constipation is not the same in every person.
If dietary changes are not helping, the next question should not always be:
“What else can I eat?”
Sometimes the more important question is:
“Why am I having difficulty emptying my bowels?”
Nourish your body. Listen to your body. Make bowel movements easier — not harder.
Let’s Flow it Easy!
🔗 Related Reading
👉 Explore our complete Constipation Relief Guide to learn more about gentle, effective solutions.
Looking for more fiber options? Check out our 🥦🌾🍠🥬 guide.
👉 The Risks of Straining During Bowel Movements: What It Can Do to Your Body
👉 Why Do I Feel Like I Can’t Fully Empty My Bowels?
👩⚕️ Designed with Care
EaseFlow is designed by a licensed healthcare professional with real clinical experience.
👉 Learn more about the story behind EaseFlow®
🌿 Gentle Support for Everyday Comfort
A gentle, water-based approach may help promote a smoother, more relaxed experience.
📚 References
1. Chey SW, Chey WD, Jackson K, Eswaran S.
Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation.
American Journal of Gastroenterology. 2021;116(6):1304–1312. PMID: 34074830. This randomized trial compared green kiwifruit, prunes, and psyllium in adults with chronic constipation.
2. Gearry RB, Fukudo S, Barbara G, et al.
Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort—Results of an International Multicenter Randomized Controlled Trial.
American Journal of Gastroenterology. 2023;118(6):1058–1068. PMID: 36537785. DOI: 10.14309/ajg.0000000000002124.
3. Attaluri A, Donahoe R, Valestin J, Brown K, Rao SSC.
Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation.
Alimentary Pharmacology & Therapeutics. 2011;33(7):822–828. PMID: 21323688. DOI: 10.1111/j.1365-2036.2011.04594.x.
4. Lever E, Cole J, Scott SM, Emery PW, Whelan K.
Systematic review: the effect of prunes on gastrointestinal function.
Alimentary Pharmacology & Therapeutics. 2014;40(7):750–758. PMID: 25109788.
5. Baek HI, Ha KC, Kim HM, et al.
Randomized, double-blind, placebo-controlled trial of Ficus carica paste for the management of functional constipation.
Asia Pacific Journal of Clinical Nutrition. 2016;25(3):487–496. PMID: 27440682. The trial reported improvements in colonic transit time and several constipation-related outcomes with fig paste.
6. van der Schoot A, Drysdale C, Whelan K, Dimidi E.
The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.
American Journal of Clinical Nutrition. 2022;116(4):953–969. PMID: 35816465. PMCID: PMC9535527.
View this systematic review on PubMed
⚠️ Medical Disclaimer
This article is for general educational purposes only and does not constitute medical advice, diagnosis, or treatment.
Individual dietary needs vary. People with diabetes, kidney disease, fluid restrictions, swallowing difficulties, gastrointestinal disorders, food allergies, or medically prescribed diets may require individualized dietary guidance.
Seek medical evaluation for constipation accompanied by severe or worsening abdominal pain, vomiting, significant abdominal swelling, rectal bleeding, unexplained weight loss, inability to pass stool or gas, or other concerning symptoms.
Persistent or recurrent constipation should be discussed with a qualified healthcare professional.