Foods that help constipation: fiber, fluids and simple habits

Constipation is uncomfortable, common, and often linked to everyday things like what you eat and drink and how much you move. Food changes are a good first step for many people. Here’s what to add, how fast, and when it’s time to talk to a doctor.

What counts as constipation?

Fewer than three bowel movements a week, or stools that are hard, dry, lumpy or difficult to pass.

That’s how the NIDDK describes it. You might also feel that not everything has passed. Everyone’s normal is a little different, so a change from your usual pattern matters too.

What usually causes it?

Often a mix of low fiber, too little fluid and less movement.

The NIDDK lists eating too little fiber, not drinking enough, being less active, some medicines, and changes in routine like travel. Many people have more than one of these at once.

Which foods help most?

Foods with plenty of fiber: beans and lentils, fruit, vegetables, whole grains and nuts.

The NIDDK names whole grains, legumes, fruits such as berries, apples with the skin, oranges and pears, and vegetables such as carrots, broccoli, peas and collard greens. It suggests eating fewer low-fiber foods like chips, fast food, meat, frozen meals and processed foods.

Rounded USDA FoodData Central values.

Do prunes and kiwifruit really help?

Small trials suggest they can.

• Prunes. In a 2011 trial, 40 adults with chronic constipation ate 50 g of prunes twice a day for 3 weeks. They had more complete bowel movements than when they took a psyllium fiber supplement.
• Kiwifruit. In a 2021 trial, adults with chronic constipation ate two green kiwifruit, prunes or psyllium each day for 4 weeks. All three groups had more complete bowel movements. Kiwifruit had the fewest side effects.

Both studies were small. They’re a reason to try these foods, not a promise.

How fast should I add fiber?

Slowly, a little at a time, so your body can adjust.

The NIDDK says to add fiber to your diet a little at a time. MedlinePlus explains why: eating more fiber quickly can cause bloating and gas. Add one new fiber food every few days and spread it across your meals. See high-fiber foods without the bloat for a gentle plan.

What should I drink?

Water and other fluids, steadily through the day.

The NIDDK says water and other liquids, like clear soups and naturally sweetened fruit and vegetable juices, help fiber work better. MedlinePlus suggests 8 to 10 cups (2 to 2.5 liters) of fluid a day for most adults. Ask your care team what’s right for you, especially if you have a heart or kidney condition.

What else helps?

Moving your body and giving yourself time.

• Move most days. MedlinePlus suggests walking, swimming or another activity at least 3 or 4 times a week.
• Keep a routine. Going to the bathroom at the same time each day may help, per MedlinePlus.

Ask your doctor or pharmacist before trying a supplement or laxative, since the right choice depends on your health and other medicines.

How does Imi help?

Imi plans toward 14 g of fiber per 1,000 calories, with at least 2,000 ml of water a day.

Fiber and water sit at the top of Home on the gut comfort focus. A quick check-in after meals logs constipation, stool form on a 1 to 7 scale, bloating, pain, gas, urgency and stress. Mark a food as “didn’t sit well” and Imi keeps it off future plans. Your check-ins show next to what you ate, ready to share with your doctor or dietitian. Imi doesn’t diagnose digestive conditions or plan medical diets like low-FODMAP.

See how Imi helps with gut comfort, or browse the high-fiber foods list. On a GLP-1? Read GLP-1 constipation: fiber, fluids and foods that help.