      Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which also can increase stool weight 4. In addition, prunes contain sorbitol. This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people 4 , 5.Finally, prunes also contain phenolic compounds that stimulate beneficial gut bacteria. This has been hypothesized to contribute to their laxative effect 4. One older study in 40 people with chronic constipation found that eating 3. You can enjoy prunes on their own or in salads, cereals, oatmeal, baked goods, smoothies, and savory stews.Prunes are high in fiber, sorbitol, and gut-healthy phenolic compounds, all of which can help treat constipation. Apples are rich in fiber. In fact, one medium apple with the skin on about grams contains 4. Although most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin 8.In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids , which can pull water into the colon, softening the stool and decreasing gut transit time 9 ,  One study in 80 people with constipation found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut  Another older animal study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation  Apples are an easy way to boost the fiber content of your diet and alleviate constipation.You can eat them whole on their own or slice them up to add to salads or baked goods. Granny Smith apples have a particularly high fiber content  Apples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract. Pears are another fruit rich in fiber, with about 5. Alongside the fiber benefits , pears are particularly high in fructose and sorbitol compared with other fruits  Fructose is a type of sugar that some people absorb poorly.This means that some of it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement  Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed by the body and acts as a natural laxative by bringing water into the intestines  You can include pears in your diet in a wide variety of ways. Eat them raw or cooked, with cheese, or include them in salads, savory dishes, and baked goods.One kiwi about 75 grams contains about 2. In one study, 19 healthy adults consumed a kiwi-derived supplement for 28 days. Researchers found doing so led to significant increases in the number of daily bowel movements, compared with a control group  Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and looser stools in 11 healthy adults  Furthermore, a study gave 54 people with irritable bowel syndrome two kiwis per day for 4 weeks. At the end of the study, participants reported increased frequencies of bowel movements and faster colonic transit times  Kiwis can be eaten raw.Just peel them or cut them in half and scoop out the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost. Kiwis are a good source of fiber and contain actinidin, an enzyme that may improve gut motility and reduce constipation. One medium raw fig about 50 grams contains 1. Moreover, just half a cup 80 grams of dried figs contains 7.An older study in dogs investigated the effects of fig paste on constipation over a 3-week period. It found that fig paste increased stool weight and reduced intestinal transit time  Another study in 40 people with constipation found that taking  Interestingly, figs contain an enzyme called ficin, which is similar to the enzyme actinidin found in kiwis. Figs are a delicious snack on their own and also pair well with both sweet and savory dishes. They can be eaten raw, cooked, or dried and go well with cheese and gamey meats, as well as on pizza, in baked goods, and in salads.Figs can help increase your intake of fiber and contain ficin, an enzyme that may promote regularity. Citrus fruits like oranges, grapefruits, and mandarins are a refreshing snack and good source of fiber.For example, one orange about grams contains 3. Citrus fruits are also rich in the soluble fiber pectin, especially their peels. Pectin can accelerate colonic transit time and reduce constipation 11 ,  In addition, citrus fruits contain a flavanol called naringenin, which may contribute to their positive effects on constipation  Animal studies have shown that naringenin increases fluid secretion into the colon, causing a laxative effect. However, more research in humans is needed 31 ,  To get the maximum amount of fiber and vitamin C, eat citrus fruits fresh.Oranges and mandarins are a handy snack food, and grapefruit goes well in a salad or cut in half for breakfast. Citrus fruits like oranges, grapefruits, and mandarins are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin. Greens such as spinach, Brussels sprouts, and broccoli are not only rich in fiber but also great sources of folate and vitamins C and K 33 , 34 ,  These greens help add bulk and weight to stools, which makes them easier to pass through the gut.One cup grams of cooked spinach contains 4. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live. The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.Fiber Depending on your age and sex, adults should get 25 to 31 grams of fiber a day. Good sources of fiber are whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas fruits, such as berries, apples with the skin on, oranges, and pears vegetables, such as carrots, broccoli, green peas, and collard greens nuts, such as almonds, peanuts, and pecans Plenty of water You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better.Talk with a health care professional to plan meals with the right amount of fiber for you. Blaney suggests high-fiber, lower-sugar fruits that don't bring on the bloated tummy, like kiwi. One cup of kiwi offers 5 grams of fiber; plus, you'll get other good-for-you nutrients, like more than double your daily vitamin C quota. It's an easy way to add more fiber into your day—3 cups of air-popped contains 3 grams for just 93 calories.Pop it yourself or buy an ready-to-eat bag from the store. Here's a Nutritionist's Take. Along with fiber and getting regular exercise, drinking enough water is the most important factor in relieving constipation. H2O is critical to help stool move easily through the colon. If you're a bit dehydrated, your stool will be harder and more difficult to pass," says Dr. Drink 8 to 10 glasses of water a day, recommends Dr.Sam, and fill up on foods with a high water content. Just a tablespoon of ground flaxseeds packs in 2 grams of fiber. That may sound like a little, but the beauty of flaxseeds is that they're so easy to throw into everyday eats for a fiber punch. Add a scoop to smoothies, oatmeal, or atop a salad. Note: don't eat flaxseeds whole.Your body can't digest them, which means they'll pass through you without giving you any nutrients. Buy them pre-ground, or throw them in a coffee or spice grinder to get the benefit. Sam favors the fruit because one large orange offers 4 grams of fiber for just 86 calories. Bonus, citrus fruits contain a flavonol called naringenin, which researchers found could work like a laxative to help treat constipation. Oatmeal offers up the best of both fiber worlds: a half-cup of dry oats contains 2 grams of insoluble and 2 grams of soluble fiber.Insoluble fiber adds bulk to stool and helps food pass more quickly through the stomach and intestines, while soluble fiber dissolves in water and forms a gel-like material.Together, the two types of fiber work together to bulk up stool, soften it, and make it easier to pass. Eating a bowl of rice may make your gut happy. The researchers didn't examine exactly why, but rice's fiber may play a role, or it may be that people who ate rice naturally had healthier diets.Since it may be the fiber, go for brown rice—it offers 4 grams per cup compared to 1 in white. A study seems to support this. Here's What a Nutritionist Says. This bottled beverage is popping up in more stores, fueled by the healthy-drink trend think coconut water. Made from the aloe vera plant, aloe can act as a laxative for some people. In fact, aloe was traditionally included in laxative products. Blaney suggests that if you want to try aloe juice, start with 2 ounces and work your way up to 8.Not only does 1 cup of cooked spinach pack 4 grams of fiber, but it's also an excellent source of magnesium. The mineral helps the colon contract and also "helps draw water in to flush things through," says Dr. In fact, in some cases, she'll give patients a laxative with magnesium in it. Before you go that route though, it couldn't hurt to add more magnesium-rich foods into your diet first. Beans contain resistant starch, a fiber-like starch that helps improve transit time in the colon, acts as a mild laxative, and helps balance the bacteria in your GI tract.Yes, upping your intake of beans may provoke gas and bloating.  

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