Several common fruits can relieve constipation, and the best options work through multiple mechanisms: fiber that adds bulk to stool, natural sugars that draw water into the intestines, and compounds that stimulate the muscles of the digestive tract. Prunes, kiwis, pears, apples, and citrus fruits have the strongest evidence behind them, though other stone fruits like peaches and apricots are also effective. For most people, adding a few servings of these fruits daily can improve bowel regularity within a few days.
Prunes: The Most Studied Option
Prunes (dried plums) are the go-to recommendation for a reason. They contain a combination of fiber, a sugar alcohol called sorbitol, and plant compounds called polyphenols that together make them a natural laxative. Sorbitol works by pulling water into the large intestine, softening stool and making it easier to pass. This osmotic effect happens even without the fiber, but the fiber adds bulk that helps move things along.
A randomized controlled trial published in the American Journal of Gastroenterology tested about 50 grams of prunes twice daily (roughly 12 prunes per serving, providing 6 grams of fiber total) against psyllium, a widely used fiber supplement. Both treatments significantly increased the number of complete bowel movements per week compared to baseline. Global constipation symptoms improved similarly with both treatments, meaning prunes held their own against one of the most commonly recommended supplements. If you already enjoy prunes or can tolerate the taste, they’re a solid first choice.
Kiwis Improve Bowel Movements Consistently
Kiwifruit has some of the most consistent clinical evidence of any fruit for constipation. A systematic review and meta-analysis found that eating kiwis significantly increased how often people had bowel movements and improved stool consistency in both healthy individuals and those with constipation linked to irritable bowel syndrome. Seven out of nine studies in the analysis reported a significant increase in bowel movement frequency, and seven out of nine also found softer stools.
The practical recommendation from that research: start with two kiwis a day if you have chronic constipation, and you can increase to as many as four per day if needed. Follow this pattern for two to four weeks to see results. Kiwis appear to work through their fiber and water content, but they also contain vitamins and minerals that support gut hydration and increase the volume of stool. One study found kiwis improved stool consistency more than a fiber supplement alone, suggesting something beyond just the fiber is at work.
Pears and Apples
Pears contain both sorbitol and fructose, a natural fruit sugar. Both of these compounds have an osmotic effect in the gut, meaning they pull water into the intestines and help keep stool soft. Eating pears with the skin on maximizes the fiber content, which adds the bulk needed to stimulate the muscles of your digestive tract.
Apples work through a slightly different mechanism. They’re rich in pectin, a type of soluble fiber that forms a gel-like substance in the gut. Regular pectin consumption has been shown to increase how often people have bowel movements and may reduce the need for laxative medication over time. As with pears, eating apples with the skin gives you more insoluble fiber, which adds physical bulk. Both fruits are easy to incorporate daily, whether eaten whole, sliced into oatmeal, or baked.
Citrus Fruits and Colonic Fluid
Oranges, grapefruits, and other citrus fruits contain a plant compound called naringenin that has a direct laxative effect. Research in animal models has shown that naringenin stimulates the lining of the colon to secrete fluid, essentially increasing the water content in your intestines. In constipated rats, naringenin restored normal levels of stool output, water content, and mucus secretion. Citrus fruits are also a good source of fiber, particularly if you eat the membranes between segments rather than just drinking the juice. A whole orange provides about 3 grams of fiber, while a glass of orange juice provides almost none.
Other Stone Fruits Worth Trying
Peaches, plums, and apricots belong to the same botanical family as prunes and share similar properties. All three are rich in sorbitol and fiber. UK health guidelines specifically recommend these fruits (along with their juices) for people dealing with constipation. Apricots are particularly notable because they’re in the same genus as prunes and have a comparable nutrient profile. Fresh versions of these fruits are available seasonally, but dried apricots and canned peaches (in juice, not syrup) work year-round. Dried versions are more concentrated in both fiber and sorbitol per serving.
Fruits That Can Make Constipation Worse
Not all fruit helps. Green, unripe bananas are high in resistant starch, a type of starch that the small intestine can’t easily break down. While resistant starch has some health benefits in moderation, it can be binding and slow down digestion. If you’re already constipated, green bananas may make things worse. Ripe bananas are a different story. As bananas ripen, resistant starch converts to soluble fiber, which softens stool and supports regularity. The simple rule: the more yellow and spotted the banana, the better it is for constipation.
How to Add These Fruits Effectively
The general fiber target for adults is 14 grams per 1,000 calories consumed, which works out to roughly 25 grams for most women and 30 to 35 grams for most men. Most Americans fall well short of this. Adding two to three servings of the fruits above can close the gap meaningfully.
If you’re not used to eating much fiber, increase your intake gradually over several days rather than all at once. A sudden jump in fiber can cause bloating and gas, which defeats the purpose. Pair your fruit with plenty of water. Fiber works by absorbing water and adding bulk to stool, so without adequate hydration, extra fiber can actually slow things down. For occasional constipation, increasing fruit and fiber intake for a few days is often enough to get back to a normal schedule.
A practical daily approach might look like two kiwis at breakfast, an apple with the skin as a snack, and a handful of prunes (about six) after dinner. That combination gives you a mix of sorbitol, pectin, and both soluble and insoluble fiber, covering multiple mechanisms at once. You don’t need to eat all of these every day. Pick the fruits you actually enjoy, since consistency matters more than variety when it comes to digestive regularity.