14 Foods That Can Help You Relieve Constipation

If you have bowel problems, read about these 14 foods that can help you poop and relieve constipation.

Do you know that constipation is the most widely spread among all ages in the United States? (1)

Of course, there are plenty of laxatives you can use, but should you?

Our goal is natural foods as remedies which can give your intestines a smooth sailing.

And that is the purpose of this post: what are the best foods to use, how to add them to your diet and what are pros and cons.

So, for your convenience, I have created six subsections to describe those remedies in a logical order:

  1. Grains
  2. Nuts/Seeds
  3. Vegetables/Legumes
  4. Fruits
  5. Dry Fruits
  6. Fermented Foods

Throughout the post, I will share with you how I use those foods.

After that, you will be able to come up with a perfect idea on how to adjust your diet in terms of variety and daily serving.

However, you should know that some of those foods will work for you and some – not so much. It will be a trial period.

So, start with your favorite and move down or up the list.

14 Foods That Can Help You Poop and Relieve Constipation. High Fiber Food

High Fiber Foods That Help Constipation

Guess what is the #1 component for all foods helping with constipation?


That’s why our focus is on a high fiber diet.

But first, let’s review what is constipation, it’s symptoms and how high fiber diet can help with the bowel movement.

You are constipated if you have irregularity, dry or hard stools, blockage in your rectum if you are straining to push the bowel down or using help to remove stool. (2)

Constipation is viewed as chronic if a person has two or more of these signs of discomfort for the last three months. (3)

What causes it?

Well, you are at risk if you are a woman, older adult, have weak muscles involved in bowel movement or some chronic conditions. (4)

Senior Adult Constipation

Besides, you might be constipating because of:

  • medication
  • poor hydration
  • not enough exercise
  • stress
  • lack of fiber in the diet (5)

So, what’s your fiber intake?

Harvard School of Public Health recommends that “children and adults need at least 20 to 30 grams of fiber per day for good health, but most Americans get only about 15 grams a day.”

Are you within the recommended range of daily fiber intake?

Also, do you know that there are two types of fiber – soluble and insoluble?

Both play a critical role in our diets and equally important. Most plant-based foods contain both types of fiber.

Soluble fiber dissolves in water and becomes a gel-like substance.

The insoluble fiber is the indigestible part of plants and doesn’t dissolve in water.

How it helps constipation?

When it enters your intestines, it holds water, adds bulk to your stool and because of it makes your stool soft and easier to pass. (6)

It might also shorten bowel “travel” time.

So, what are foods that help constipation?

Best Whole Grains Foods That Help You Poop

1. Raw Unprocessed Wheat Bran

Everybody can afford bran and it’s incredibly effective!

This is what I do:

  • add bran in baking and to my cereal
  • sprinkle it in soup, salads and on sandwiches, add to the stew to thicken it

How much a fiber intake from bran?

1 cup of wheat bran gives you 24.8 gr of fiber. (7)

→ TAKEAWAY: Include bran in your diet and do it gradually because large amount quickly can torpedo constipation, bloating and gas. Be sure to drink enough water since fiber absorbs it like a sponge.

14 Foods That Can Help You Poop and Relieve Constipation. Bran Muffins

2. Whole Grains: Couscous, Buckwheat, Brown Rice

Among all whole grains, buckwheat is my favorite.

100 gr of buckwheat equal to 10 gr of fiber. It is the highest amount compared with some other grains. (8)

Buckwheat is an essential part of my diet because it’s delicious and one of the best foods that help constipation.

A super bonus is that buckwheat is considered low-calorie grain. It also can help with your body metabolism and assist with digestion. And proper digestion means better elimination!

3. Whole-Grain Bread: Rye and Sprouted Grains14 Foods That Can Help You Poop and Relieve Constipation. Rye Bread

Love your whole-grain toast? Which one?

Rye bread might relieve mild constipation better than wheat bread or laxatives without adverse effects.

The reason?

Arabinoxylan – is a cellulose-type insoluble fiber, particularly in the rye. It can help to push the bowel down the colon faster and prevent constipation. (9)

My other pick is Ezekiel bread. It is organic and made out of sprouted whole grains and legumes. It adds an extra kick to the bowel function.

Is it the best whole grain bread?

It is for me.

Try different bread and see which one works best.

14 Foods That Can Help You Poop and Relieve Constipation. Whole Grain Flax Bread

Nuts and Seeds High in Fiber to Relieve Constipation

4. Nuts

What is your favorite snack? Nuts, maybe?

Why are they on the list of 14 foods that can help you poop and relieve constipation?

Because they are not only filling, and low in sugar. They are your superb fiber soldiers to combat bowel issues.

Below is a comparison of 1 ounce of different nuts:

  • Almonds – 3.5 gr fiber (10)
  • Pecans – 2.7 gr fiber (11)
  • Walnuts – 1.9 gr fiber (12)

I mix varies nuts and it is my favorite snack with green tea.

→ Tip: Because nuts are very dense, soak them overnight for better absorption. You also can roast them lightly since taste after soaking might change.

5. Seeds: Chia, Flax, and Hemp

These three musketeers are staples in my kitchen. They are full of fiber and known for a few health benefits, including promoting the elimination.

It is so easy to incorporate nuts into your diet!

For instance, you can add organic hemp seed in salads and soups and sprinkle flax seeds on your morning toast with avocado. With chia, I make a delicious mango dessert.

14 Foods That Can Help You Poop and Relieve Constipation. Chia Seeds Mango Dessert

Among all three, flax seeds are my favorite. I use them in baking as flax meal or grind seeds myself. In addition, I love them in flax seeds organic crackers.

How much should you use?

1 cup of flax seeds for 12 medium muffins is 44 gr of dietary fiber. (13) With one muffin, it is 4 gr daily. Bingo!

→ Bonus: Besides fiber, flax seeds have omega-3 fatty acids and protein. They might help with inflammation and a superb anti-aging remedy.

Flax seeds are also rich in magnesium, iron, calcium and other vitamins. Above all, because flax seeds don’t contain gluten, they are perfect for people with a gluten-free diet.

High-Fiber Vegetables and Legumes for Constipation

6. Cauliflower

What I love the most about cauliflower – you can eat it raw as a snack any time because of no dripping or marks on your clothes.

100 gr of cauliflower gives 2.4 gr of fiber. I regard highly cauliflower among foods that help constipation.

Above all, it has essential properties for women’s health dealing with excess estrogen.

You can steam cauliflower and make cauliflower rice.


14 Foods That Can Help Poop and Reliever Constipation. Steamed Cauliflower and Asparagus

7. Asparagus

I have a particular affinity with asparagus. Why?

First, it has plenty of insoluble fiber and works wonders for me.

Second, it is prebiotic-type food, which is great for your good bacteria and digestive system.

So, you are feeding your friendly gut microflora and easing up your stool. Two-in-one. Super!

Asparagus is a tasty side dish. I steam it lightly and serve with the homemade tomato and garlic source mixed with different herbs.


8. Sweet Potato

Like sweet potato?

It is a natural way to get plenty of vitamins, minerals and, of course, dietary fiber.

If your ideal daily dose of the fiber is 20 to 30 gr, one portion of sweet potato –3/4 cup–is a quarter of that amount. (14)

So, it is perfect for your digestive system and recommended for all adults, kids, and older people.

How to cook it properly?

For example, that’s what I do:

  • Cut vegetable in pieces.
  • Put them on the steamer basket with a closed lid.
  • When soft, let it cool off a little.
  • Sprinkle with dill, herbs and olive oil.


9. Green Peas14 Foods That Can Help You Poop and Relieve Constipation. Green Peas

Peas are my favorite snack.

100 gr of green peas equal to 5.7 gr of the total amount of dietary fiber. (15)

Add them to soup, salad or enjoy as a side dish. Above all, you don’t have to wash peas!

What Fruit Is Good to Help You Poop?

10. Pear

14 Foods That Can Help You to Poop and Relieve Constipation. PearWhen I was a kid, I loved to sit under the pear tree and pick ripe fruits right off the ground.

When you take a bite – the juice, color, texture – it is mouthwatering! Never mind how great it is for your pooping issues.

One pear has even more fiber than an apple – 5.5 gr! (16)

You should eat it with the skin to reap the most benefits.

It is yummy and in addition, has plenty of vitamins.


11. Avocado

14 Foods That Can Help You to Poop and Relieve Constipation. AvocadoIs avocado on your shopping list?

One medium avocado has 9.2 gr! (17)

In addition, it has a superb added value – healthy FATS! And this is a must if you have high cholesterol problems.

I love my avocado on flax or rye toast sprinkled with freshly grounded black pepper.

Please give more respect to this fantastic green fruit as one of the best foods that help constipation.

12. Apple

Each August, I spent on my grandma farm when during harvest apples were everywhere.

My brother and I ate tons of them, and we had never had poop problems. You could see me all the time with an apple in my hand. They called me “the apple girl.”

I love apples because they are juicy, crunchy, and very tasty. And one apple of average size is 4.4 gr of soluble fiber or PECTIN. (18)

Because pectin makes your stool bulkier, it can then move easier down through the colon.

What’s not to love?


14 Foods That Can Help You to Poop and Relieve Constipation. Apples for Constipation

Dry Fruits to Ease Constipation

13. Prune/Prune juice

The next on my list of 14 foods that can help you poop and relieve constipation is PRUNES.

Are you a fan of this black chewy wrinkled dry fruit?

If not, please reconsider.

It has a lot of fiber – 100 gr of dry prunes have 7.5 gr of dietary fiber. (19)

Also, have you heard about sorbitol?

It is a natural sugar which absorbs water and therefore acts as a diuretic and natural laxative. (20) No wonder that my grandma put prunes on the top of the list among foods that help constipation.

I grew up in a cold climate with short season for fresh fruits.

Well, we dried plums for winter months and got a super healthy snack.


As most dry fruits, prunes have a higher concentration of sugar. How to deal with it, especially since we need that sorbitol?

Follow my example: I soak a few prunes overnight in a room temperature water. In the morning I can use prunes as a spread on my Ezekiel flax toast instead of unhealthy commercial jam.

What to do with the prune juice?

Dilute it with water and drink or add it to your green shake.


Dry Prunes

Foods High in Probiotics

14. Fermented Foods

One of the reasons that a person might have ongoing constipation is a disbalance of the gut bacteria as one of the digestive tract issues. Click here to read more about why you should care about gut health.

In addition to eating fiber, you should bring your good bacteria to the right amount.

How?Fermented Foods

Eat fermented foods with good bacteria which will help you with digestion. Again, better digestion means fully digested food and works wonders for better pooping.

What should you eat?

Kefir, sauerkraut, yogurt but be aware that some bacteria in yogurt, for example, might be destroyed in the stomach. (22)

What else do I do?

I take high-quality probiotics supplements to be sure that my gut has enough of bacteria of different stains.

Please click here to learn more about how probiotics might help you to prevent constipation and affect your overall health.

For top-notch probiotics, read my review, “Gut and Health. Who Makes Best Probiotics.”

Floratrex™ is a superior blend of 50 billion live and active cultures from 18 probiotic strains. It also contains prebiotics to help support strong gut health.

Conclusion: Best Natural Remedies That Help Constipation

So, which of those foods do you love?

Remember: if you want regularity, mother-nature can help.

Think fiber!


Because it absorbs and holds water, makes your stool softer and helps you pass it with ease. Fiber might also shorten the time of intestinal transit time.

As a result, high-fiber grains, nuts, seeds, fruits, and vegetables will help empty and cleanse your colon.

In conclusion, remember that the consequences of chronic constipation might be horrible, including painful hemorrhoids.

You don’t want it, do you?

So, make a mandatory part of your daily diet those 14 foods that help you poop and relieve constipation.

Happy Pooping!

14 Foods That Can Help You to Poop and Relieve Constipation. Mixed Dry Fruits and Nuts

I invite you to enlighten us with your thoughts. Leave them below.


Founder of Detox Generation

Disclosure: The views and opinions expressed on this site are solely those of the author. All content, including text, images, and other formats, is for information purposes only. The author is not a medical professional, dietitian or integrative treatment specialist. Always seek the advice of your physician or other qualified health specialists with any questions you may have.

We are a website that needs compensation to operate like any other website on the internet. ​Our articles may include products that have been independently chosen and recommended by us. If you purchase something mentioned in the article, we may earn a small commission.

  • You’ve done your research, Ella. I love it! I now have more ideas for dinner and snacks. Those are the main meals in my house. lol And a better understanding of the workings of a fiber-rich diet will help me help my other half.
    Thank you.

    • You are a great lady, Robyn, thinking about how you can improve the health of your other half. Good for you both!
      Don’t forget to try my soaked prunes. Mash them and use as a fantastic (and no preservatives!) spread with a whole grain toast and green or herbal tea. Out of this world! I use 3-4 prunes per toast. Adjust if you wish.
      Easy, healthy, tasty and full of fiber!
      And, of course, your toilet visits will be a breeze! Ha-Ha-Ha

  • I really like the site.  I knew about some of the foods you mentioned, but you enlightened me on others.  For instance, I always put nuts into the “protein” category not considering they were also high in fiber.  You did your research on this topic and displayed it very well in your content and layout. 
    Good images as well. 

    Are there any drinks that are high in fiber that a picky eater may consider as a substitute for the foods that you mentioned?

    I think you did a really good, thought out article that contains helpful hints and a lot of researched information.

    Keep up the good work!


    • Hi, dear Robyn!

      First, thank you very much for your kind words. I appreciate it a lot.

      Second, that’s what I do regarding drinks. Very easy: put a heaping teaspoon of freshly grounded flax seeds in your green shake of a smoothie. It can be even a little more depending on how much fiber with other foods you are consuming daily.

      Another thing which works for a lot of people is coffee. Because it causes muscle contraction, for some people it works as a “pusher.” Of course, you should remember that it is a diuretic and might get you dehydrated. 

      So, if you drink coffee, don’t forget to hydrate. 

      Thanks again and please stop by again!


  • Great information! You know what I would add to that list of foods? Lots of water and exercise to get it moving too. 

    I know you already mentioned it, but it is really underrated I think to just do the most basic thing of drinking lots of water. I have to remind myself of that too, sometimes. Luckily I work in a busy shop and moving around is part of it.

    I love nuts as a snack too and I usually have a few handfuls every day. Thanks for all the extra information, it’s good to know and I’ll make a note of some of the things to put on my shopping list next.

    • Hello, Petra!

      You are absolutely correct about water. Even though most people are aware of how important is to be hydrated, they don’t realize that it directly affects digestion and how easy they poop. Indeed, it is underrated. The same to be said about exercising.

      That is the reason that I will be covering it and a few other healthy “habits” for good elimination in one of my future posts. So, stay tuned to read what I do on a daily basis to help myself.

      As for nuts, most people think it is only about protein. But nuts are a great source for fiber as well. As you’ve seen, I soak them and love as a snack. Try – you will love it!

      Thank you very much for your comment.

      Keep drinking water!

  • Great article. I would say you have done your research about it very well. I liked it. I have taken most of these as part of my daily nutrition routines but I guess my diet isn’t high in probiotics. I will test some kefir to my diet. I have been taking probiotics as nutrition adds but In my opinion its always better to include all these good nutrients as part of your diets than taking non-organic extras. If it just is possible. Thanks for good post. 
    -Kind regards Jesse 

    • Hi, Jesse!

      Absolutely! Nobody knows your body as you do. You should follow your “gut feel” and adjust your diet and everything else accordingly.

      About kefir: great option! If you can afford goat kefir, it would be great.

      If you eat high-fiber foods, include fermented foods, drink plenty of water and exercise – you should have good digestion and no problem with constipation or bloating. I do all these but I also take high-quality probiotics. I live in a big city, breath not so clean air and have a medical history. But again, it’s me and we all are different.

      Well, do what is best for JESSE! And everything will be great.

      Thank you for stopping by. I sincerely appreciate it.


  • Hi! I’m glad I found your post. Using laxatives is what I have been trying to avoid and I have always been an advocate of using natural foods as remedies.

    I love pears too. But I didn’t know that they have more fiber than an apple. It’s good you included the table of Nutrient values and weights are for edible portion. I have spent some time checking it out and it’s very useful!

    • Dear Henry!

      It is great you have pointed it out. I was also surprised to know that pears have more fiber. And it is so easy to eat them with skin! It should have been a phrase, “One pear a day will keep a doctor away.”

      I am glad you are familiar with nutritional value. That’s the best way to try and know what is best for you and if you are within the recommended range. Of course, when you know, you should act upon it! No excuses. It’s your body!

      Stay healthy and eat high fiber foods!

      Thank you for your input. I sincerely appreciate your time and interest!

      Kind regards

  • wow such a complete solution for constipation! From fiber, seeds to liquid even supplements. Very comprehensive info that everyone will find at least a solution from this post. Love it, lot of ideas I can apply to my diet to improve my digestion system. Will also eat more probiotic food for good bacteria! Thank you!

    • Dear Yuna!

      I am glad you found it useful. Thank you.

      Well, my goal was not only to “inform,” but share my experience and give a few tips. Take some of them and you will not regret. That regimen was proven for many many years and highly regarded. 

      Remember, “What comes around, goes around?”

      That also can be said about our digestive system and overall health. If anyone thinks that if he or she can put crappy “fuel” in the body and it always will be running well, it is further from the truth!

      So, apply my recommendations, add probiotics and prebiotics, drink plenty of water and you will stay healthy for many years to come!

      Thank you for your lovely comment. I sincerely appreciate it.


  • Wow! Another great post from you  Ella, thanks. Learning about how foods can be used inp place of laxatives is really cool and I like the feeling since I will not need to run after the stores again to get laxatives every time I have constipation. My stomach react is very badly toist foods and that is the reason I do have constant constipation. Thanks for this

    • Hi!

      It is my pleasure talking to you again. Thank you for your time…

      Yes, the right food can do miracles and help to relieve occasional constipation, bloating or gas. And the problem is that so many people suffer from this and yet they don’t have a proper high-fiber diet. Frankly, I cannot put two together. 

      Also, other than some serious medical conditions, sticking with foods I described might save person from buying laxatives, especially if it is a regular thing which might build dependency and cause some side effects.

      So, please make adjustments to your diet and include high-fiber as your DAILY(!) routine. If any questions, let me know. I will be very happy to help. You probably know by now that I DO WHAT I PREACH!


  • You have nott just given me a full idea on how to better the life’s of my family by making use of natural foods rather than medications to cure constipation but you have also given me a lot of new food ideas and I will definitely restructure our diet plan at home to suit this. My son and his brother always have issues with constipation ad I’m glad this would help finally put an end to that. Thanks

    • Dear Tracy!

      I am glad you read my post. 

      It will be awesome if you include those foods in your family diet. It will pay ten folds.

      For example, instead of regular peanut butter and jelly sandwich, give your son flax toast with almond butter and a couple of soaked prunes per slice. After soaking, they become soft and it is so easy to spread them on a toast by a knife. That is why I DO NOT HAVE COMMERCIAL JAM in my house!

      “My” sandwich is great for the tummy, digestion, have fiber and sorbitol. And it is so tasty!

      Finally, make yourself familiar with BUCKWHEAT. I just published a post, “Buckwheat Groats Health Benefits and Nutrition Value.” It is an ancient grain alternative which is a staple for millions of people around the world and less in the US. At least, read about it. I grew up on buckwheat and know a lot.

      Well, wish you and your loved ones great health! 

      O, please stop by again. 

  • Thank you very much for this great enlightenment. I am glad that I can prevent constipation by adding this food kinds to my diets to prevent myself from buying laxatives later. The feeling of constipation is painful and unbearable for me and I have always had to buy laxatives all the time and I am tired of that. I’m glad there is a new way to substitute laxatives by eating and getting used to this food types. Thanks a lot.

    • Hi, Willy!

      It is my pleasure to help and bring your attention to the “new” way to deal with occasional constipation. But! The rest is your responsibility. You should stick with this regimen and help yourself. No more laxatives!

      Of course, don’t forget to take high-quality probiotics.

      Also, I just published a post about buckwheat, “Buckwheat Groats Health Benefits and Nutrition Value” It is one of high-fiber food on the list and my favorite. Please read and you might make another great discovery.

      Stay healthy and stay tuned!

  • Hello Ella, I must say that this article is very helpful and informative. I had this problem with constipation 2 weeks ago primarily because of bad and “hard” food. I know apple can help with this type of problem but in my case, it did not work. I will try avocado. Thank you for sharing such useful tips.

    • Daniel!

      Thank you for stopping by.

      Well, taking one fruit will not do anything. You should make those foods a part of your daily diet. If you continue eating “hard” food, you will continue constipating. You should make it a rule to consume a high-fiber diet on a regular basis.

      Also, start eating prunes, especially as I described because of natural prune juice. Of course, if you don’t have time, it is OK to get prunes out of pocket.

      In short, if you don’t want to have significant problems later, include in your diet those 14 foods that can help you to relieve constipation.

      Anyone eating “crap” will be heavily penalized later! Please remember it.


  • Great site.  It is easy to read, but with very detailed information.  I have known some of the benefit sof grains all my life, but you have outlined a variety of grains and their benefits.  Great information.  The info. on probiotics was important as well.  The 14 foods outline was very helpful.  I am at the age where this is a problem for me (not sure if I should write constipation or not).  Your article has given me some great ideas to deal with the issue.  I plan to read more on the site for my information.  thanks,

    • Dear Anastazja!

      First, you have a beautiful name. I am sure your parents have a story behind it.

      Second, of course, you should use the word “constipation.” I agree it is no sexy but it describes the issue as it is.

      Next, don’t worry about the “age.” Nowadays so many people of all ages and walks of life are struggling with constipation on a regular basis! But, of course, when we aged our gut microflora is not as great as used to be. So, for this reason, we should be eating high-fiber food and taking quality probiotics.

      Finally, even if you do eat the “right” food and take proper supplements, be sure that you are not overstressed. This can wipe out all your good deeds. It is unbelievable how stress can interfere with your digestive system.

      Well, stay healthy, have fun, eat those high-fiber foods and drink plenty of clean filtered water.

      Thank you for reading this post and I hope to chat with you soon.


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