18 Super Foods for Constipation Relief

When it comes to solving issues with bodily functions, there really is nothing to be ashamed of. We all go through these experiences in life and the world would be a better place if we could help each other with advice when the going gets tough (or, in this case, completely blocked). If you find yourself with a bad case of constipation, you truly feel that you are undergoing the worst experience possible. While you can try to avoid constipating foods like red meat, banana and fried food is fine for prevention, once you are constipated you will be searching for relief solutions on the spot. You can hop in your car and drive to the drugstore for laxatives, but why would you turn to medication when you have so many natural alternatives at hand? Take a look at our super foods for constipation relief for adults list, filled with delicious fruits, vegetables and other goodies high in fiber, and even consult our home remedies with foods for constipation article for more tips and tricks. If your baby or toddler is suffering from constipation, you should read more about home remedies for babies and toddlers and find the best solution. Without further ado, here is our 18 foods high in fiber list for constipation relief.

Woman having abdominal pain, upset stomach or menstrual cramps


1. Prunes

One of the best foods for constipation is, without a doubt, prunes. Thanks to its laxative properties and effective results as a good choice to eat for battling constipation, prunes have become one of the best known remedies for this situation. You also have the option of drinking prune juice, which might be a more comfortable choice for some.

2. Pears

Another one of our recommended foods for constipation is the pear. The reason why it works so well for constipation is that it is one of the highest sources of sorbitol and that it is rich in fiber. This is a delightful alternative, as you can treat yourself to some slices of pear if you feel the need for a healthy snack. You should look for organic pears when grocery shopping to make the most of their properties.

3. Papaya

Aside from being super yummy, papaya is also regarded as a best food for constipation. What makes it so effective is its huge amount of nutrients, with 101% of your daily value of Vitamin C, as well as pleasing amounts of Vitamin A, magnesium, calcium, potassium and dietary fibers. One of its most significant qualities as a food for constipation is its papain content (a protein that promotes healthy digestion). You can incorporate papaya into your diet by adding pieces to various salads.

4. Fig

Figs have won quite an impressive place on the high fiber foods list for constipation (and the one for the healthiest foods in the world, for that matter). This Asian fruit has a fantastic reputation for softening your stool and allowing digestion to take place properly. We recommend that you consume figs with their skin, as most of their health benefits are found there.

5. Peaches

As far as foods good for constipation are concerned, peaches are most likely a favorite among us. Let’s be honest, who wouldn’t want to enjoy a sweet and juicy treat and get better at the same time? We have peaches to thank for their high level of fibers, which makes them excellent foods for constipation relief. You can eat peaches either fresh or dried, both varieties will help your tummy feel better and get the job done.

6. Pineapple

When looking up what foods are good for constipation, pineapples might seem like an unconventional choice at first. However, the nutrients included in this exotic fruit are just what your body needs for solving stool issues and repairing digestive damage. Another awesome fact about pineapples is that they help you prevent constipation before it ever has a chance to take place. You can sip on some fresh pineapple juice or eat a few pieces to protect your body from constipation.

7. Berries

Some of your colon’s most trusted sidekicks and, subsequently, exceptional foods to eat for constipation are berries. You can easily pick the berry of your choice for fighting off constipation, as most of them are highly rich in fiber. This means that strawberries, blackberries, raspberries and blueberries are all amazing for solving your problems, so grab a handful and throw them into your whole grain cereal for relief.

8. Apples

We know, we know, “an apple a day keeps the doctor away”. It might sound like a cliché, but the statement is true in countless situations, ours included. Apples act as good foods for constipation and for diarrhea, surprisingly. Their wondrous properties can aid you in various digestive problems, so munch on a fresh apple (grown locally, if possible) when you feel your body acting up as a result of constipation.

9. Grapefruit

Grapefruit is an excellent option for easing constipation. It’s an excellent source of natural fibers, along with a boost in a whole number of nutritional benefits. You may find that grapefruit which has been cooked or dried responds to your body quicker, as opposed to raw.


10. Red Beets

Each and every part of this red veggie is amazing for your health, from its green tops to its root. Beets are super rich in fiber and will give your colon the assistance it needs to relieve you of constipation. When we say that its packed with fiber, we meant it: just 100 grams of beet has a whopping 11% of the daily recommended value of dietary fibers, equivalent to 2.8 grams.

11. Broccoli

Your parents really knew what they were saying when they kept pushing you to eat your greens as a child. They have more health benefits than we could fit into this list, constipation relief included. You would be surprised to know that broccoli is one of the best sources of vitamin C and it can easily be incorporated into your diet on a day to day basis. You can use broccoli as a side dish or even add some to your salads.

12. Carrots

Even though carrots might not be your number one solution when you are already constipated, they are a trusted way in which you can prevent constipation from taking place. Rich in fiber, carrots will help you maintain a healthy digestive system and avoid symptoms of being constipated. Make sure that you snack on carrots raw, though, because cooked or boiled varieties are known for being a cause for constipation.

13. Sweet Potatoes

If you did not already know, potatoes truly are one of the healthiest foods on the planet, and their sweet variety comes with more nutrients than you would have expected. By consuming sweet potatoes, you will be getting an exceptional dose of fiber for fighting constipation, as well as a great amount of beta carotene, which the body transforms into vitamin A.

14. Spinach

If your precious pooch is a bit constipated, you should know that spinach is wonderful for constipation relief in a dog.  All you have to do is slice up some tiny pieces and add them to its kibble for fast relief. Of course, spinach is also excellent for humans undergoing constipation, so try to get more of this leafy green into your diet to avoid tummy aches and feeling bloated.

15. Celery

Instead of grabbing a bag of potato chips, you can snack on some celery sticks for a crisp treat that your body will thank you for. When you want to go out and buy celery, try to look for local farmers that you can get some from. That way you know that the veggies you are eating are completely safe and healthy.

Other Foods for Constipation

16. Flaxseeds

Omega 3 fatty acids and fiber are just two of the many nutrients you benefit from when consuming flaxseeds. For constipation relief, we recommend that you choose the seeds (and not the oil) so your system can get back up and running in no time.

17. Beans

We all know what they say about beans… but you are in a situation in which beans can help you get rid of bloating and pain caused by constipation. Beans are packed with minerals and fiber and can easily be incorporated into any diet. You can choose to cook meals that directly involve beans, or simply put them on the side to enjoy with meat (avoid red meat, though, as it probably will end up worsening your constipation.

18. Whole Grains

This food for constipation will work both for you and your cat, if it is suffering from constipation. Get your dose of insoluble fibers for combatting constipation from whole grains, like cereal or oatmeal. You can enjoy these super foods as breakfast and relax as your digestive system does its magic.

19. Sweet Corn

If you are constipated but still craving a corn on the cob, you can easily treat yourself to some sweet corn for relief. As you probably could have guessed by now, this food is high in fiber (like almost all the choices on our list) and, as a result, is good in aiding digestion. Put that together with its potassium, vitamin C and magnesium content and you have got yourself an authentic super food.

20. Tea

Herbal tea made with peppermint, star anise of fennel is a soothing way to ease your constipation. They have qualities that speed up your metabolism, producing faster, more effective results.

Photo credits: Fitnessbin.com, Digestionresource.com