9 Best Foods to Relieve Constipation

Prunes are high in fibre, sorbitol, and gut-healthy phenolic chemicals, which can all aid in the treatment of constipation.

1. Prunes

Pectin, a kind of soluble fibre found in apples, helps soften stool and help it travel through the digestive tract.

2. Apples

Pears are high in fibre and natural laxatives like fructose and sorbitol.

3. Pears

Kiwis are high in fibre and contain actinidin, an enzyme that may help with gut movement and constipation.

4. Kiwi

Figs are high in fibre and contain ficin, an enzyme that may help with regularity.

5. Figs

Citrus fruits, such as oranges, grapefruits, and mandarins, are high in fibre and include a variety of compounds that can help with constipation, such as pectin and naringenin.

6. Citrus fruits

Greens high in fiber, such as spinach, Brussels sprouts, and broccoli, can help add volume to stools and improve regularity.

7. Spinach

Inulin, found in Jerusalem artichokes and chicory, is a prebiotic that helps improve gut health and stool frequency and consistency.

8. Jerusalem artichoke and chicory

Artichokes include prebiotics such as inulin, which can increase the quantity of good bacteria in the stomach, increasing stool frequency and regularity.

9. Artichoke

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