Constipation is a common condition that affects individuals of all ages, leading to bloating, discomfort, and sluggishness. It occurs when bowel movements become less frequent, and stools become difficult to pass.  In this post, we’ll explore some of the top fruits for constipation relief and how to incorporate them into your diet.

Nature offers some of the most effective solutions. Fruits, with their high fiber content, natural sugars, and various digestive enzymes, can gently and effectively alleviate constipation and promote overall digestive health.

Also see Best High Fiber Foods for Constipation and Can Hemorrhoids Cause Constipation.

Fruits such as prunes, kiwis, and apples are among the best choices for alleviating constipation. Prunes are particularly effective due to their high sorbitol content, a natural sugar alcohol with a laxative effect. Kiwis not only have a high fiber content but also contain an enzyme called actinidin, which can help improve bowel movements. Apples, with their rich pectin content, a type of soluble fiber, can help to increase stool bulk and promote regularity.

Including these fruits in one’s diet can help maintain digestive health and prevent the discomfort associated with constipation. Drinking plenty of water and staying active are also important for digestive function. Eating a variety of fiber-rich fruits can contribute to overall well-being and can be a delicious way to stay regular

Basket with fruits including pear, prune, apple, berries that are great for constipation

Best Fruits For Relieving Constipation

Prunes

Prunes, or dried plums, are often hailed as the go-to fruit for constipation relief. They are rich in fiber, with 2 grams of fiber per ounce, which helps to bulk up stool and promote its passage through the digestive tract. Prunes also contain sorbitol, a sugar alcohol with a natural laxative effect, which helps to soften stool and make it easier to pass.

Pears 

Pears are an excellent source of soluble and insoluble fiber, which is essential for softening stool and promoting regular bowel movements. One medium pear contains about 6 grams of fiber, which is roughly 22% of the daily recommended intake.

Apples 

Apples, particularly when eaten with the skin on, provide both soluble and insoluble fiber, helping to regulate digestion. The fiber in apples (about 4.4 grams per medium apple) aids in drawing water into the stool and moving it through the intestines.

Berries

Berries, such as raspberries, strawberries, and blackberries, are not only delicious but also densely packed with fiber. For instance, a cup of raspberries provides an impressive 8 grams of fiber. The seeds in berries add to their high fiber content, aiding in bowel movement and constipation relief.

Kiwi

Kiwi contains a unique enzyme known as actinidin, which helps break down proteins and facilitates smooth bowel movements. Two kiwis offer about 4 grams of fiber and are also known for their gentle laxative properties thanks to their high water content.

Figs

Figs, whether fresh or dried, are a sweet, nutrient-rich source of fiber and natural sugars. They have a dual action for relieving constipation; the fiber helps to bulk up the stool, while the natural sugars promote a laxative effect. A serving of dried figs can provide about 7.3 grams of fiber.

How To Incorporate Fruits into Your Diet for Constipation Relief

To reap the benefits of these fruits, aim to include a variety of them in your daily diet. Here are a few tips:

  • Start your day with a fruit-rich breakfast, such as oatmeal topped with berries, kiwifruit, or sliced apples.
  • Stay hydrated by drinking plenty of water throughout the day, which works synergistically with fiber to promote bowel movements.

Fruits With The Highest Water Content

Water is crucial for softening stools and promoting bowel movements. Fruits high in water content, such as watermelon and oranges, can contribute to daily hydration needs. It’s beneficial to consume these fruits alongside an adequate intake of fluids to support overall digestive functions.

  • Fruits with high water content:
    • Watermelon
    • Oranges
    • Strawberries

Balancing Diet and Fruit Intake

While fruit is a healthy choice, it should be consumed as part of a balanced diet that includes a variety of fiber sources. Soluble and insoluble fibers found in fruits like apples (soluble) and pears (insoluble) aid digestion and stool formation.

  • Examples of soluble fiber-rich fruits:
    • Apples
    • Bananas
    • Grapes
  • Examples of insoluble fiber-rich fruits:
    • Pears
    • Raspberries
    • Blackberries

Including other fiber rich whole foods in your diet, such as, vegetables, whole grains, and legumes, can help create a well-rounded diet that may prevent and alleviate constipation.

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