The idea of “the 5 most laxative foods in the world” is a bit exaggerated, but some foods are naturally helpful for mild constipation because they provide fiber, water, or compounds that help stimulate bowel movements.
5 foods that may help relieve constipation
- Prunes (dried plums)
- One of the best-known natural options.
- Contain fiber and sorbitol, a natural sugar alcohol that can draw water into the bowel and help soften stools.
- Kiwi fruit
- Rich in fiber and contains enzymes that may support bowel regularity.
- Some studies suggest it may help people with constipation.
- Pears
- Provide fiber and sorbitol.
- Eating the skin adds more fiber.
- Chia seeds
- High in soluble fiber, which absorbs water and forms a gel that can help make stools easier to pass.
- Always take them with enough fluid.
- Beans and lentils
- Excellent sources of fiber that can support regular bowel movements.
- Increase gradually to reduce gas and bloating.
Other helpful habits
- Drink enough fluids.
- Increase fiber slowly rather than suddenly.
- Stay physically active.
- Respond to the urge to use the bathroom instead of delaying.
When to seek medical advice
Talk to a healthcare professional if constipation is:
- New and persistent
- Severe or worsening
- Associated with blood in the stool, unexplained weight loss, vomiting, fever, or severe abdominal pain
- A sudden change in bowel habits, especially in older adults
For occasional constipation, food and lifestyle changes can help many people, but persistent constipation may need evaluation for an underlying cause.
