There are several fruits that can help with constipation. These fruits are high in fiber and water, which can soften and increase the frequency of stools. Here are some of the best fruits for constipation according to dietitians and health experts:
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Prunes: Prunes are high in fiber and contain sorbitol, a natural laxative that can help stimulate bowel movements.
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Apples: Apples are high in fiber and water, which can help add bulk to stools and alleviate constipation. They can be eaten whole or sliced up and added to salads or baked goods.
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Pears: Pears are high in sorbitol and fructose, which may have laxative properties. They also contain a lot of fiber and water, which can help with digestion and prevent constipation.
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Kiwi: Kiwi is high in fiber and contains the enzyme actinidine, which can alleviate upper gastrointestinal symptoms. On average, 100 g of kiwi contains around 3 g of fiber.
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Berries: Berries like blackberries and raspberries are rich in fiber and water, which can ease constipation. They can be eaten raw or added to yogurt, cereal, or pancakes.
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Citrus fruits: Citrus fruits like grapefruits and oranges can help relieve constipation too. They are rich in fiber and contain pectin, which may help accelerate colonic transit time and reduce constipation.
Its important to note that while these fruits can help with constipation, they should be consumed as part of a balanced diet that includes other high-fiber foods like vegetables, whole grains, and legumes. Drinking plenty of water and staying physically active can also help prevent and alleviate constipation.
