We all know that fruit is healthy and delicious, but does it make you poop? If so, which ones will do the trick? I’ve done my research and here is what I found.
According to Healthline, fruits that are high in fiber, pectin, sorbitol, and fructose are excellent choices to relieve constipation and promote regular bowel movements. These fruits include:
- Apples
- Prunes
- Kiwifruit
- Pears
- Citrus Fruits
- Berries
- Grapes
- Bananas
- Figs
- Avocados
Keep reading to find out more about each of these fruits and what makes them such effective constipation relievers!
If you’re struggling to poop, the good news is that there is a huge variety of fruits that are packed with fiber to help move along your bowel movements! Here they are below:
01. Apples
According to NutritionData, apples are an excellent source of fiber! Only one small apple (5.3 ounces (140 grams) contains 4 grams of fiber, which is pretty impressive!
According to Pubmed, fiber passes through your intestines undigested, which assists with the formation of stool and promoting regular bowel movements.
Apples also contain pectin, which is a type of soluble fiber known for its laxative effect. In fact, one study with 80 participants who had constipation noticed that, after four weeks, pectin increased the transit time in the colon. Their constipation symptoms were reduced, and their digestive help improved due to the increased amount of healthy bacteria in the gut.
Apples can be incorporated into your daily diet as toppings for breakfast, or simply as a quick snack between meals.
02. Prunes
Prunes are well known for their ability to create a very effective laxative effect, and for good reason!
They contain 2 grams of fiber per ounce (28 grams) and are also a great source of sorbitol. Sorbitol is a type of sugar alcohol that is not digested well by the body.
Sorbitol helps to get rid of constipation by drawing water into the intestines, and this, in turn, causes a bowel movement. One study showed that prunes can help to soften stools, improve consistency, and increase the frequency of bowel movements.
Prunes are traditionally added to salads and side dishes, so don’t hesitate to add some to your next dish if you are feeling a little blocked up!
03. Kiwifruit
Kiwifruit is not only delicious but it is also packed with fiber, making it your new best friend if you need to go to the bathroom! Just one average kiwi (2.7 ounces or 76 grams) contains 2.3 grams of fiber.
According to Pubmed, kiwifruit has been proven to stimulate movement in the digestive tract, which helps to promote bowel movement. One study gave 33 constipated and 20 non-constipated participants kiwifruit twice a day for four weeks.
The results showed that kiwifruit helped to speed up the intestinal transit time, and it also decreased the use of laxatives and improved the symptoms of constipation significantly!
Kiwifruit can be added to any breakfast, dessert, or snack for a high-fiber snack!
04. Pears
Pears can help combat constipation in many ways! They are super packed with fiber, with one pear (6.3 ounces or 178 grams) containing a whopping 6 grams of fiber, which is 24% of your daily fiber requirements. Not bad at all!
Similar to apples, pears are also high in sorbitol, which pulls water into the intestines and causes a bowel movement. Pears also contain fructose, which can only be absorbed in small amounts.
This means it is absorbed at a slower rate, and any fructose that has not been absorbed by the body acts as a natural laxative by bringing more water into the intestines, according to Healthline.
Pears can be absorbed as a healthy snack or added to salads or sandwiches for added flavor.
05. Citrus Fruits
Citrus fruits such as oranges, grapefruits, and mandarins are not only delicious, but they are also excellent sources of fiber! One orange contains 3.1 grams of fiber, which is 13% of your RDA.
One grapefruit contains 2.6 grams of fiber, which is 10% of your daily requirements. Not bad either!
According to Pubmed, citrus fruits are also rich in the soluble fiber known as pectin, and this is found mainly in the peel of the fruit, interestingly enough. Pectin can increase the rate at which you poop, thus reducing symptoms of constipation.
Citrus fruits also contain a flavanol called naringenin, which may possibly help with the prevention and treatment of constipation, according to Pubmed.
Citrus fruits can be enjoyed at any time of the day, and they are also packed with vitamin C, which is another added bonus!
06. Berries
Berries are not only delicious, but they are also rich in fiber! Raspberries, for example, provide a whopping 8 grams of fiber for one cup, which is extremely impressive!
Other berries that are excellent sources of fiber include mulberries, strawberries, and gooseberries. Simply add a cup to your morning breakfast bowl or enjoy them as a mid-morning snack to help ease constipation.
Having them with yogurt is also a good option, as this helps to soothe the stomach and provide healthy bacteria to your gut.
07. Grapes
While grapes may not contain as much fiber per cup as the rest of the fruits mentioned in this article (with only 0.8 grams per cup), they stand apart from the rest due to their high skin-to-flesh ratio, which means that they are rich in fiber and contain a lot of water.
Keeping hydrated is super important for keeping the GI tract working at its best!
To ease constipation, don’t hesitate to grab a handful or two of grapes.
08. Bananas
According to Healthline, bananas are relatively high in fiber, with one medium-size banana containing about 3.1 grams of this poop-inducing nutrient!
They are particularly high in soluble fiber, which is known to absorb water to keep stools large and soft, which helps them pass through the digestive tract more smoothly.
There is some conflicting information on the effect of soluble fiber, and when it comes to bananas, it also depends on the type of banana you eat (green, brown, or yellow) that determines its effect. Interesting, right?
If you want to learn more, check out our article Do Bananas Make You Poop for everything you need to know about their effect on the digestive system and the bowels!
09. Figs
Figs are an excellent way to incorporate more fiber into your diet and get those bowel movements moving along smoothly! Dried figs are the best choice when it comes to high doses of fiber.
Half a cup of dried figs (75 grams) contains 7.5 grams of fiber, which can fulfill up to 30% of your daily fiber requirements. In fact, a 2011 study observed the effects of fig paste on constipation over a period of three weeks.
They discovered that the fig paste increased the weight of the stools and reduced the intestinal transit time, making it the perfect natural remedy for constipation!
10. Avocados
If you didn’t love them already either on their own or as guacamole, avocados can keep your digestive tract healthy! Avocados are high in fiber and magnesium which helps to draw water into the intestines to keep poop soft and easier to pass.
One large avocado contains a whopping 13 grams of fiber and 58 mg of magnesium, which is really impressive!
Final Thoughts
An apple a day most certainly does keep constipation at bay! It’s good to know that by incorporating the above fruits into your diet you can prevent and ease symptoms of constipation, without having to turn to other forms of medicines.
