Foods to combat constipation: what to eat (and avoid) for fast and lasting bowel movements

Constipation isn't just unpleasant: it can cause bloating, pain, a feeling of heaviness in the stomach, and fatigue… and can become chronic if your diet isn't on the right track. In this guide, you'll discover the foods for relieving constipation , how to combine them (fiber + water + good habits), and what to avoid to prevent worsening the problem. The goal: more regular bowel movements, without "miracle" solutions or vague advice.

Understanding what really works against constipation (without approximations)

The winning trio: fiber + hydration + rhythm

• Fiber increases stool volume and/or makes it softer.
• Water is essential: without hydration, increasing fiber intake can worsen the situation.
• Rhythm (regular meals + movement + listening to the urge) stimulates the gastro-colic reflex.

Soluble vs. insoluble fiber (and why it makes all the difference)

• Insoluble fibers (wheat bran, whole grains, some vegetables): mechanical “broom”, accelerate transit.
• Soluble fibers (oats, chia seeds, fruits, legumes): form a gel, soften and nourish the microbiota (more gradual effect).
• In practice: aim for a mix of both, with a gradual increase.

Useful guideline: a goal often mentioned for adults is about 25g of fiber/day , via dried vegetables, whole grains and daily fruits/vegetables.

The 12 best foods for constipation (ranked by practical effectiveness)

1) Prunes (the “benchmark” remedy for constipation)

• Benefits: fibers + sorbitol (osmotic effect) + phenolic compounds.
• How to do it: 4 to 6 prunes/day, or 1 glass of prune juice (depending on tolerance).
• Tip: Soak them overnight, consume with the soaking water.

2) Kiwi (often very effective and well tolerated)

• Benefits: fiber + enzymes + good digestive tolerance in many people.
• How to do it: 1 to 2 kiwis/day, ideally in the morning.

3) Pear, apple (with the peel if possible)

• Benefit: pectins (soluble) + water + volume.
• How to do it: 1 to 2 pieces of fruit per day, as a snack or at breakfast.
• Note: compote is sometimes less effective than whole fruit (less structure).

4) Chia seeds (mucilaginous gel)

• How to make it: 1 tbsp in yogurt, porridge, or in a “pudding” (in a liquid).
• Rule: always with liquid , otherwise there is a risk of discomfort.

5) Ground flax seeds (lubricating effect + fibers)

• How to do it: 1 tbsp/day (ground), in yogurt/compote/porridge.
• Common mistake: whole unground seeds = less effect.

6) Legumes (lentils, chickpeas, beans)

• Benefit: ultra rich in fiber, long-lasting effect.
• How to do it (without bloating):
  1. Start small (2–3 tbsp)
  2. Increase over 2–3 weeks
  3. Opt for well-cooked red lentils/chickpeas; rinse if canned
  4. Use cumin/ginger if sensitive

7) Oats (flakes, oat bran)

• Benefits: soluble fiber + satiety, a good daily “foundation”.
• Example: porridge + kiwi + chia seeds.

8) Wholemeal bread / whole grains (if tolerated)

• Benefit: insoluble fiber + volume.
• Caution: in some people (IBS), the complete may increase gas → adjust.

9) Vegetables rich in fiber + water (cooked, often better tolerated)

• Examples: spinach, courgettes, carrots, artichoke, cabbage (depending on tolerance).
• Tip: cooking + a drizzle of olive oil = often more “comfort” than raw.

10) Olive oil (helps digestion, especially with fiber)

• How to do it: 1 tbsp on vegetables / raw vegetables / soups.

11) Yogurt/kefir (depending on tolerance) + fiber

• Benefit: For some, fermented foods + fiber improve regularity (microbiota effect).
• Key point: it's not magic without fiber and hydration.

12) Soups and broths rich in vegetables (a simple option in the evening)

• Benefit: hydration + fiber, useful if you drink little.
• Idea: “transit” vegetable soup (carrot + parsnip + artichoke + a drizzle of oil).

Quick guide: what to eat depending on the goal

Foods to avoid (or reduce) when constipated

The “classics” that slow down transit

• refined products : white bread, white rice, white pasta (low fiber).
• Ultra-processed : low in fiber, often high in fats/sugars.
• Excessive consumption of cheese and very fatty products (varies from person to person).

Be careful with drinks: they can make things worse

Depending on individual tolerance, limit in particular alcohol , soft drinks , as well as strong tea/coffee .

Expert 3-day protocol (simple, effective, without overloading the intestines)

Day 1: Gently restart

1. Breakfast: porridge (oats) + 1 kiwi + 1 tsp chia seeds
2. Lunch: cooked vegetables + whole grain + olive oil
3. Snack: pear
4. Dinner: vegetable soup + 4 prunes

Day 2: Increase your intake of "useful" fibers

• Add 2–3 tablespoons of (well-cooked) lentils to lunch.
• 1 tbsp ground flaxseed in yogurt (or alternative).

Day 3: Stabilize the routine

• Redo the plan, adjusting as follows: if bloating occurs, reduce legumes and keep kiwi/oats/soups.

Common mistakes (which explain “I tried fiber, it doesn’t work”)

• Increasing fiber too quickly → gas, pain, worsened constipation.
• Do not drink more at the same time.
• Focusing on a single “miracle” food instead of a system ( fiber + water + regularity ).
• Ignoring individual tolerance (IBS, FODMAP, lactose…).

When to worry and seek medical advice

Consult a doctor quickly if constipation + significant pain, blood, fever, weight loss, vomiting, or sudden and persistent change in bowel habits.

FAQ

What is the most effective food against constipation?

Prunes are among the most effective (fiber + sorbitol). In addition, aiming for a diet rich in fiber (legumes, whole grains, fruits/vegetables) provides a lasting effect .

What should I eat in the evening to have a bowel movement in the morning?

A light and hydrating dinner helps: soup/broth + fiber-rich vegetables, possibly a piece of fruit (kiwi/pear) and a drizzle of olive oil.

What foods should you avoid if you are constipated?

Limit refined products low in fiber and, depending on tolerance, reduce alcohol, soft drinks, strong tea/coffee.

Are soluble or insoluble fibers better?

Both: insoluble to "accelerate" the process, and soluble to "soften" and nourish the microbiota. The effectiveness comes from the mix plus hydration.

Conclusion

The best foods for constipation aren't a single "top 10" list: it's a strategy combining appropriate fiber , hydration , and key foods (prunes, kiwi, oats, seeds, cooked vegetables, legumes). Follow the protocol for 3 days, adjust according to your tolerance, and maintain a simple routine (fiber-rich breakfast + fruit, vegetables at every meal, water). If symptoms persist or are accompanied by warning signs, consult a doctor.