Looking for fruits that help with constipation? Here is the complete list of the best fruits for constipation that are high in fiber and other important vitamins and minerals.
Adding these high-fiber fruits to your diet will help reduce your symptoms naturally at home. It may not sound like something you want to hear right now but constipation is usually the side effect of the foods you eat.
Changing your diet is a great way to stop suffering and improve your digestive health. Remember, a healthy digestive system is the key to a healthy and long life. After all, we are what we eat!
13 Fruits That Help With Constipation
There are many ways to poop faster when constipated but they just help solve the problem short-term, your main goal should be getting rid of constipation completely by adding fiber-rich soups, fruits, vegetables, smoothies, and foods to your diet. You also need to stop eating these constipation-causing foods too!
Dietary fiber is essential when it comes to constipation because it helps draw water into your colon, give your stool bulk, and make it easier to pass.
Most fruits rich in fiber also contain sorbitol (sugar alcohol), potassium, and magnesium all of which make the colon wall stronger and help it contract better, therefore, stimulating bowel movements.
Note: Sorbitol has a laxative effect on the colon. Drinking enough water is also very important for a healthy digestive system so without further ado, here is a list of fruits for constipation.
Oh, before I forget, you need to stop eating processed and fast food, they will only mess up your hard work! Plus, stay away from these constipating fruits.
1. Prunes
Prunes are little purple dried plums that can be eaten both fresh and dried. 100 grams of pitted prunes have 7 grams of dietary fiber and 14.7 grams of sorbitol.
This means that drinking a glass of prune smoothie that contains 100 grams of prunes will definitely help you poop in hours! Try this prune smoothie for constipation!
2. Pears
Some of the best pears for constipation are the green and red anjou pears and the Asian and European pears. These pears have the highest amount of fiber and sorbitol content.
1 Large pear contains 7 grams of dietary fiber and 4 grams of sorbitol. Make sure to eat the skin as well. Try this pear smoothie!
3. Mangos
Mangos are extremely delicious tropical fruits that no matter how you eat them, taste amazing! I love adding mangos to my smoothies simply because I love it!
Just 1 mango fruit contains 5 grams of dietary fiber and 2-3 grams of sorbitol. Try my favorite mango smoothie.
4. Papaya
Similar to mangos, papayas are tropical fruits that are rich in dietary fiber, sorbitol, plus vitamin C. Drinking a glass of papaya smoothie in the morning can help you have a bowel movement.
Just 1 cup of papaya contains 3 grams of dietary fiber, but if you try the smoothie recipe above, your gonna get a lot more than that!
5. Bananas
A lot of people think that bananas cause constipation and in a way, that’s true if you eat semi-ripe bananas instead of ripe bananas.
That’s because unripe bananas contain resistant starch while really ripe bananas contain sorbitol and fiber. Try this banana smoothie recipe for constipation. 1 Large banana has 4 grams of fiber.
6. Apricots
1 cup of fresh apricots can provide you with 3.3 grams of dietary fiber but if you opt for dried apricot, the same amount gives you 9 grams of dietary fiber and 6 grams of sorbitol.
This makes it one of the best fruits for constipation that has a laxative effect!
7. Berries
Raspberries, blackberries, strawberries, and blueberries contain the highest amount of dietary fiber. Each cup of any of these berries can provide you with 20-30% of your daily recommended fiber intake amount.
1 cup of blackberries and raspberries has 8 grams of fiber. 1 cup of strawberries has 3 grams of fiber and 1 cup of blueberries has 4 grams of fiber. Try this amazing high-fiber berries smoothie for constipation.
8. Kiwi
Kiwis do not contain sorbitol but they have around 3 grams of dietary fiber in every 100 grams, that’s about 1 and a half kiwis.
Eating just 2 kiwis in the morning for breakfast can provide 6 grams of dietary fiber and stimulate a bowel movement! Make a high-fiber fruit bowl of kiwi, mango, apricot, and prunes.
9. Apples
Apples are extremely healthy, they are great for weight loss and digestive health. As the saying goes, “An apple a day keeps the doctors away”!
There are soo many benefits of adding apples to your diet and stimulating a bowel movement is definitely one of them. Just 1 large apple contains 5 grams of dietary fiber!
10. Pomegranate
According to Healthline, eating dried pomegranate seeds (arils) can help increase healthy bacteria in the gut and reduce inflammation.
That is exciting news for those with constipation healthy bacteria can help you poop consistently. Just 1 cup of pomegranate arils contains 7 grams of dietary fiber.
11. Pineapples
Ah! Now we’re talking, there is nothing I enjoy more than having a fresh slice of pineapple on a hot summer day! Okay so, 1 slice of pineapple has 2.3 grams of fiber but that’s not all.
It also contains bromelain which helps break down protein in the gut. This helps reduce constipation and improve digestion
12. Oranges
Now oranges do not contain sorbitol at all, okay maybe a little but now enough to stimulate a bowel movement, however, they contain a lot of fiber and vitamin C, both of which work great for digestion.
1 large orange has 4 grams of dietary fiber!
13. Guava
Guavas are very high in fiber, just 1 cup (165 grams) contains 9 grams of dietary fiber which is around 40% of your recommended daily intake amount.
It also contains potassium and a good amount of vitamin C both of which helps your colon contract and flush out toxins.
Fruit Juices That Help With Constipation
Drinking just 1 glass of apple, pear or prune juice can help reduce constipation because they contain the most amount of sorbitol compared to other fruit juices.
It is recommended to drink high-fiber and sorbitol drinks early in the morning while your stomach is still empty for better results.
Best Dried Fruits For Constipation
Dried fruits are high in fiber and most importantly, sorbitol which is a sugar alcohol that has a laxative effect on the colon.
The problem with dried fruits though is that they contain a lot of calories which is bad news for those trying to lose weight.
Dried fruits like figs, apricots, prunes, dates, cherries, and raisins contain high amounts of dietary fiber and sorbitol. You can add them to your smoothies, salads, juices, and recipes to help relieve constipation symptoms.
How Much Fiber Should You Consume Daily
According to UCSF Health, it is recommended that you consume 25-30 grams of dietary fiber daily for a healthy digestive system.
Research shows that you should not consume more than 20 grams of sorbitol per day or else it can lead to diarrhea, bloating, and stomach cramps.
Conclusion
Fruits do help relieve constipation and by adding them to your diet regularly, you also provide your body with essential vitamins and minerals to strengthen your immune system and overall health!
Let me know in the comments below which ones work best in relieving your symptoms.
