We all know how uncomfortable—and sometimes downright painful—being constipated can be. Constipation is technically defined as three days without a bowel movement for most people. However, this varies widely from person to person. Surprisingly (or maybe not), about 16% of adults have symptoms of constipation—and about 33% of adults ages 60 and older have symptoms of constipation, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
The lack of dietary fiber and fluids in the diet are two big culprits that can lead to constipation. The 2020-2025 Dietary Guidelines for Americans suggest eating 28 grams of dietary fiber daily on a 2,000-calorie diet and more fiber if you consume additional calories. Yet, according to the American Society for Nutrition, as of June 2021, only 7% of the U.S. population hits the mark.
Other factors can contribute to constipation, too, including a lack of exercise, changes in toilet routine, avoiding the urge to poop and taking certain medications and supplements.
The good news is that you can resolve this issue by eating more fiber-rich fruits, according to a 2022 review in Frontiers in Nutrition. Read on to find out the best fruits—whole, dried and juice—to include in your diet to avoid constipation.
The Fastest Way to Relieve Constipation, According to a Dietitian
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Best Fruit for Constipation
1. Pears
One medium pear contains about 5.5 g of fiber, per the USDA. That's about 20% of your daily fiber needs in one pear.
Pears contain insoluble and soluble fiber—both of which are important for keeping your gut happy and in good working order. Insoluble fiber is found in the skin of the fruit. It does not dissolve in water and helps move stool through the gut, keeping your bowels regular. Soluble fiber is found in the flesh of the pear, and when combined with water, forms a gel that bulks up the stool.
In addition to being rich in fiber, pears are a natural laxative due to their higher fructose content and the presence of sorbitol, per a 2022 study in Foods. Sorbitol is a sugar alcohol that is not well-absorbed and draws water to the colon, making stools soft and easy to pass.
Aside from eating the whole fruit by itself, you can enjoy pears in many ways, including in our Arugula Salad with Roasted Pork Tenderloin, Pears and Blue Cheese, Baked Oatmeal with Pears, or as a simple snack with cheese.
2. Dragon Fruit
Dragon fruit comes in two common varieties: red-skinned and yellow-skinned. Both types have white flesh with black seeds, but some red-skinned varieties also have dark red meat.
Unlike apples and pears, dragon fruits have thick, inedible skin. According to the USDA, one dragon fruit provides almost 5 g of fiber, which is about 18% of your daily needs.
Enjoy dragon fruits as whole fruits cut into cubes or slices or add them into a smoothie to boost fiber intake.
3. Apples
According to the USDA, one medium apple has about 4 g of fiber, serving up 14% of your daily value for fiber.
Like pears, you can credit apples for their substantial amount of fiber from the apple skin, which contains a type of insoluble fiber, and pectin, a form of soluble fiber in the flesh. According to a 2021 review in Current Allergy and Asthma Reports, pectin is considered a prebiotic. Prebiotics provide food for your gut bacteria. Pectin has also been shown to improve bowel function and bulk up stool.
Include apples by eating the whole fruit or by including them in our simple, tasty apple recipes.
4. Citrus Fruits
Enjoying citrus fruits, like grapefruits and oranges, can help relieve constipation too. According to the USDA, one grapefruit and one navel orange each contain about 4 g of fiber—about 14% of your daily needs.
Like apples, citrus fruits have soluble fiber in the form of pectin, which helps ease constipation. Citrus fruits also have the flavonoid naringenin, which, according to a 2019 review in Pharmaceuticals, has been shown to possibly have a laxative effect.
There are many ways to eat citrus fruits as part of your meals and snacks. Eat them as is or add them to entrées like our .
5. Kiwi
Kiwi fruit rounds out the list of high-fiber fruits, with one kiwi providing over 2 g of fiber, per the USDA—about 8% of your daily value. And if you can get past the fuzziness, you can eat the skin of the kiwi for added nutrition and fiber (just wash it first like you would any other fruit or vegetable).
A 2018 review in the European Journal of Nutrition about the health benefits of kiwis suggests that kiwis might decrease abdominal discomfort and prevent constipation.
Savor your appetite for kiwis by eating the whole fruit or by adding sliced kiwis to a salad, salsa and chips and smoothies.
3-Day Meal Plan to Help You Poop
Best Fruit Juice for Constipation
While eating whole fruits is the best option to prevent and relieve constipation because of its fiber content, drinking juice may also help relieve constipation for some people. The sorbitol in fruit juice draws water into the intestine, which helps move contents through the gut. Prune, apple and pear juices have higher amounts of sorbitol than other fruit juices.
Prune juice might be the juice most known for its laxative effects. A 2022 study in The American Journal of Gastroenterology suggests that prune juice can soften hard, lumpy stools in people with chronic constipation. And a 2020 study in Food & Function suggests apple juice is another good constipation-busting beverage.
If you decide to drink juice as a way to resolve constipation, choose 100% fruit juice with no added sugars. And try to keep your consumption to no more than 10 fluid ounces per day, as recommended in the 2020-2025 Dietary Guidelines.
Keep in mind that a small amount of juice consumed could go a long way, especially for children. The guidelines do not support offering fruit juices and juice beverages to children under 12 months and recommend that young children drink no more than 4 fluid ounces of juice per day.
For children aged 1 and older, offer small amounts and monitor your child's bowel movements. Reduce the amount, cut the juice with water or stop offering juice when you notice any signs and symptoms of diarrhea.
If your child is older than 6 months, you can offer sips of water up to a total of 4 to 8 fluid ounces daily. Children younger than 6 months should receive only breastmilk and/or infant formula to ensure they remain hydrated for soft stools.
What Happens to Your Body When You Drink Juice Every Day
Best Dried Fruits for Constipation
Eating dried fruits is another strategy to prevent and ease constipation. You may be better off eating certain types, though, such as dried figs and prunes.
A 1/4 cup serving of dried figs contains about 4 g of fiber, per the USDA, which is comparable to the fiber found in one medium grapefruit. Prunes, also known as dried plums, a common remedy for treating constipation, contain about 3 g of fiber per 1/4 cup, according to the USDA.
Both of these dried fruits are potent cures for constipation since their fiber adds bulk and weight to stools, which improves bowel frequency and consistency. Just keep in mind that dried fruits have water removed, leaving them higher in calories and sugar than fresh whole fruit—so eat them in moderation.
The Bottom Line
Eating fiber-rich fruits is an effective home remedy to prevent and ease constipation. Some 100% fruit juices (with no added sugar) and dried fruits may also promote regular bowel movements. When eating fiber-rich foods, make sure that you drink plenty of water to keep stools soft and easy to pass.
