In This ArticleView AllIn This ArticleFruit for ConstipationFruit Juice for ConstipationDried Fruits for Constipation
In This ArticleView All
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In This Article
Fruit for Constipation
Fruit Juice for Constipation
Dried Fruits for Constipation
We all know how uncomfortable—and sometimes downright painful—being constipated can be.Constipationis technically defined as three days without a bowel movement for most people. However, this varies widely from person to person. Surprisingly (or maybe not), about 16% of adults have symptoms of constipation—and about 33% of adults ages 60 and older have symptoms of constipation, according to theNational Institute of Diabetes and Digestive and Kidney Diseases.
The lack of dietary fiber and fluids in the diet are two big culprits that can lead to constipation. The2020-2025 Dietary Guidelines for Americanssuggest eating 28 grams of dietary fiber daily on a 2,000-calorie diet and more fiber if you consume additional calories. Yet, according to theAmerican Society for Nutrition, as of June 2021, only 7% of the U.S. population hits the mark.
Other factors can contribute to constipation, too, including a lack of exercise, changes in toilet routine, avoiding the urge to poop and taking certain medications and supplements.
The Fastest Way to Relieve Constipation, According to a Dietitian
Getty Images / Lehner Heinz / Brian Hagiwara / Rapeepong Puttakumwong
Best Fruit for Constipation
1. Pears
One medium pear contains about 5.5 g of fiber, per theUSDA. That’s about 20% of your daily fiber needs in one pear.
Pears containinsoluble and soluble fiber—both of which are important for keeping your gut happy and in good working order. Insoluble fiber is found in the skin of the fruit. It does not dissolve in water and helps move stool through the gut, keeping your bowels regular. Soluble fiber is found in the flesh of the pear, and when combined with water, forms a gel that bulks up the stool.
In addition to being rich in fiber, pears are a natural laxative due to their higher fructose content and the presence of sorbitol, per a 2022 study inFoods. Sorbitol is a sugar alcohol that is not well-absorbed and draws water to the colon, making stools soft and easy to pass.
2. Dragon Fruit
Dragon fruitcomes in two common varieties: red-skinned andyellow-skinned. Both types have white flesh with black seeds, but some red-skinned varieties also have dark red meat.
Unlike apples and pears, dragon fruits have thick, inedible skin. According to theUSDA, one dragon fruit provides almost 5 g of fiber, which is about 18% of your daily needs.
Enjoy dragon fruits as whole fruits cut into cubes or slices or add them into a smoothie to boost fiber intake.
3. Apples
According to theUSDA, one medium apple has about 4 g of fiber, serving up 14% of your daily value for fiber.
Like pears, you can credit apples for their substantial amount of fiber from the apple skin, which contains a type of insoluble fiber, and pectin, a form of soluble fiber in the flesh. According to a 2021 review inCurrent Allergy and Asthma Reports, pectin is considered a prebiotic.Prebiotics provide foodfor your gut bacteria. Pectin has also been shown to improve bowel function and bulk up stool.
4. Citrus Fruits
Enjoying citrus fruits, like grapefruits and oranges, can help relieve constipation too. According to the USDA,one grapefruitandone navel orangeeach contain about 4 g of fiber—about 14% of your daily needs.
Like apples, citrus fruits have soluble fiber in the form of pectin, which helps ease constipation. Citrus fruits also have the flavonoid naringenin, which, according to a 2019 review inPharmaceuticals, has been shown to possibly have a laxative effect.
There aremany ways to eat citrus fruitsas part of your meals and snacks. Eat them as is or add them to entrees like ourSpicy Orange Beef & Broccoli Stir-Fry.
5. Kiwi
Kiwi fruit rounds out the list of high-fiber fruits, with one kiwi providing over 2 g of fiber, per theUSDA—about 8% of your daily value. And if you can get past the fuzziness, you can eat the skin of the kiwi for added nutrition and fiber (just wash it first like you would any other fruit or vegetable).
A 2018 review in theEuropean Journal of Nutritionabout the health benefits of kiwis suggests that kiwis might decrease abdominal discomfort and prevent constipation.
3-Day Meal Plan to Help You Poop
Best Fruit Juice for Constipation
While eating whole fruits is the best option to prevent and relieve constipation because of its fiber content, drinking juice may also help relieve constipation for some people. The sorbitol in fruit juice draws water into the intestine, which helps move contents through the gut. Prune, apple and pear juices have higher amounts of sorbitol than other fruit juices.
Prune juice might be the juice most known for its laxative effects. A 2022 study inThe American Journal of Gastroenterologysuggests that prune juice can soften hard, lumpy stools in people with chronic constipation. And a 2020 study inFood & Functionsuggests apple juice is another good constipation-busting beverage.
If you decide to drink juice as a way to resolve constipation, choose 100% fruit juice with no added sugars. And try to keep your consumption to no more than 10 fluid ounces per day, as recommended in the 2020-2025 Dietary Guidelines.
Keep in mind that a small amount of juice consumed could go a long way, especially for children. The guidelines do not support offering fruit juices and juice beverages to children under 12 months and recommend that young children drink no more than 4 fluid ounces of juice per day.
For children aged 1 and older, offer small amounts and monitor your child’s bowel movements. Reduce the amount, cut the juice with water or stop offering juice when you notice any signs and symptoms of diarrhea.
If your child is older than 6 months, you can offer sips of water up to a total of 4 to 8 fluid ounces daily. Children younger than 6 months should receive only breastmilk and/or infant formula to ensure they remain hydrated for soft stools.
What Happens to Your Body When You Drink Juice Every Day
Best Dried Fruits for Constipation
Eating dried fruitsis another strategy to prevent and ease constipation. You may be better off eating certain types, though, such as dried figs and prunes.
A 1/4 cup serving of dried figs contains about 4 g of fiber, per theUSDA, which is comparable to the fiber found in one medium grapefruit. Prunes, also known as dried plums, a common remedy for treating constipation, contain about 3 g of fiber per 1/4 cup, according to theUSDA.
Both of these dried fruits are potent cures for constipation since their fiber adds bulk and weight to stools, which improves bowel frequency and consistency. Just keep in mind that dried fruits have water removed, leaving them higher in calories and sugar than fresh whole fruit—so eat them in moderation.
The Bottom Line
Eating fiber-rich fruits is an effective home remedy to prevent and ease constipation. Some 100% fruit juices (with no added sugar) and dried fruits may also promote regular bowel movements. When eating fiber-rich foods, make sure that youdrink plenty of water to keep stools softand easy to pass.
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