Top Five Fruits That Help Relieve Constipation

Constipation is a common issue that affects millions of people, often leading to discomfort, bloating, and digestive distress. While occasional constipation is normal, it becomes a concern when bowel movements are infrequent or difficult over several days. Experts generally define constipation as having fewer than three bowel movements per week, but this can vary from person to person. According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 16% of adults in the U.S. experience constipation symptoms, with the rate increasing to 33% among those aged 60 and older.  The hot summer months can also bring on constipation because you can more easily become dehydrated if you are not drinking enough water and electrolytes.

One of the simplest and most effective ways to manage and prevent constipation is through dietary changes, specifically by increasing fiber intake. The 2020–2025 Dietary Guidelines for Americans recommend 25 grams for women and 38 grams for men of dietary fiber daily. However, most people fall far short of this goal. Only about 7% of Americans meet the recommended fiber intake.

Fruits are an excellent natural source of fiber, especially when consumed whole. Here are five of the best fruits to help relieve constipation naturally:

1. Pears

Pears are rich in both soluble and insoluble fiber, with a medium-sized pear offering about 5.5 grams of fiber, roughly 20% of your daily requirement. The skin contains insoluble fiber that helps move stool through the digestive tract, while the flesh contains soluble fiber that softens stool by absorbing water. Pears also contain sorbitol, a sugar alcohol that draws water into the intestines and helps stimulate bowel movements.

2. Dragon Fruit

This vibrant tropical fruit is another fiber powerhouse, providing around five grams per serving. Its edible white or red flesh is packed with tiny black seeds, adding texture and fiber. Dragon fruit is best enjoyed fresh in cubes, slices, or blended into smoothies. Although its outer skin is inedible, the juicy flesh contributes significantly to fiber intake and supports digestive health.

3. Apples

A medium apple contains about four grams of fiber, especially when eaten with the skin. Apples provide pectin, a type of soluble fiber that acts as a prebiotic, feeding beneficial gut bacteria and improving stool consistency. The combination of soluble and insoluble fiber in apples makes them an excellent choice for promoting regularity.

4. Citrus Fruits

Citrus fruits such as oranges and grapefruits offer roughly four grams of fiber each. Their high pectin content helps soften stools and improve bowel function. Additionally, citrus fruits contain naringenin, a flavonoid that may naturally stimulate digestion and offer mild laxative effects.

5. Kiwis

One kiwi contains over two grams of fiber, and eating two per day has been shown to reduce straining and improve stool consistency. The skin is edible when properly cleaned and adds even more fiber. Kiwi’s enzymes may also support digestion, making it a gentle and effective option for constipation relief.

Bonus Tips:

Juices and Dried Fruits

While whole fruits are best due to their fiber content, 100% fruit juices like prune, pear, and apple juice can help in moderation, thanks to their sorbitol content. Dried fruits like prunes and figs are also effective; just 1/4 cup offers three to four grams of fiber.

Bottom Line

Eating more fiber-rich fruits, along with staying hydrated, is a natural and effective way to relieve constipation. Incorporate a variety of fruits daily to support digestive health and maintain regular bowel movements. More fiber in your diet can also lower your risk of colon cancer!

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