Constipation can be uncomfortable, frustrating, and sometimes downright disruptive. If you’re struggling to have regular bowel movements, your diet may be one place to start.
Constipation is defined as having fewer than three bowel movements per week, difficulty passing stool, or feeling like you haven’t completely emptied your bowels. This can happen when you change your diet or routine, or when you don’t eat enough fiber-rich foods.
As a registered dietitian, I often recommend focusing on fiber-rich foods, adequate fluids, and gradual dietary changes to support bowel regularity. Most adults need about 25–35 grams of fiber per day, depending on age and sex. Fiber-rich foods include fruits, vegetables, whole grains, beans and legumes, nuts and seeds.
Here are 5 foods that can help get things moving.
- Kiwifruit
Kiwifruit is a small fruit with big digestive benefits. It provides fiber and fluid, and research suggests it may help increase bowel movement frequency and improve stool consistency in people with constipation.
Action: Try adding one or two kiwifruits to breakfast, a smoothie, or a snack. Green kiwifruit contains tiny edible seeds and can be eaten with the skin after washing if you enjoy the extra fiber and texture.
Dietitian tip: Pair kiwifruit with plain Greek yogurt and almonds for a fiber-rich breakfast.
- Prunes
Prunes—also known as dried plums—are my top recommendation to remedy constipation. They provide fiber, phytonutrients, and naturally contain sorbitol, a sugar alcohol that can help draw water into the intestines. Research has found that prunes can improve stool frequency and consistency in people with constipation.
Action: Start with a small serving, such as four to six prunes, and see how your body responds. Prune juice can also work, although whole prunes provide fiber that juice may lack.
- Oatmeal
Oatmeal is an easy way to increase your daily fiber intake. Oats are inexpensive and contain soluble fiber, including beta-glucan, which can help support healthy digestion.
Action: Add oats to a smoothie, sprinkle on yogurt, or make peanut butter bliss bites.
Dietitian tip: Cook oats with milk or a fortified plant-based beverage and top with blueberries, walnuts, and cinnamon.
- Beans and Lentils
Beans and lentils are nutritional powerhouses for digestive health. They’re cheap, tasty, and a great source of dietary fiber along with plant-based protein.
Good choices include:
- Lentils
- Black beans
- Chickpeas
- Kidney beans
- Pinto beans
- Black-eyed peas
Dietitian tip: If you aren’t used to eating a lot of beans, increase your portions gradually. A sudden jump in fiber may cause gas and bloating.
- Pears
Pears are another delicious way to add fiber to your diet. A medium pear with the skin provides both fiber and fluid, making it a convenient snack when you’re trying to support regular bowel movements.
Action: For even more fiber, keep the skin on after washing the fruit.
Dietitian tip: Try slicing a pear over oatmeal, adding it to a salad, or simply enjoying it as an afternoon snack with nut butter.
Don’t Forget the Water
Increasing fiber without drinking enough fluids can sometimes worsen constipation. Water and other liquids help fiber work properly and can help make stools softer and easier to pass.
Dietitian tip: When increasing your fiber intake, do it gradually and make sure you’re drinking enough fluids throughout the day.
The Bottom Line
You don’t need a complicated cleanse or restrictive diet to support regular bowel movements. Start by incorporating more fiber-rich whole foods into your meals, including kiwifruit, prunes, oatmeal, beans, lentils, and pears.
And remember: consistency matters more than perfection. Gradually increasing your fiber intake and staying adequately hydrated can be a simple, sustainable way to support digestive health.
If constipation is persistent, severe, or accompanied by symptoms such as blood in the stool, unexplained weight loss, vomiting, or significant abdominal pain, talk with your healthcare team rather than trying to manage it with food alone.
Are you searching for a registered dietitian to help you resolve your gut health issues? Like constipation? Click here to book a complimentary nutrition phone consultation.
Nutritionally Yours,
Jerlyn
