Constipation: What to eat? The best foods for quick bowel movements (and those to avoid)

When you're constipated, the temptation is to search for the "miracle food." In reality, the most effective solution combines the right types of fiber , adequate hydration , and food choices that don't irritate the intestines. In this guide, you'll understand what to eat when you're constipated , which foods actually speed up digestion, which ones worsen it, and how to build a typical day that works (even if you have a bloated stomach).

Understanding what really works (to choose the right foods)

Objective #1: to soften the stools

excessively dry stools . Two solutions:

• Water + soluble fibers (they "gel" and retain water)
• High-quality grease (it facilitates movement)

Objective #2: to stimulate peristalsis (intestinal movements)

Insoluble fibers increase stool volume and mechanically stimulate bowel movements. However, if you are very bloated, they may be too harsh at first (adjust gradually).

Objective #3: Nourish the microbiota (lasting effect)

Prebiotics (certain fruits/vegetables, oats, tolerated legumes) promote a microbiota that supports regular intestinal transit

The best foods to eat when you are constipated (actionable ranking)

1) Fruits that help with constipation (effectiveness + simplicity)

Preferred option:

• Prunes (whole or rehydrated): fibers + compounds that support transit.
• Kiwi : a very good “starter” in the morning.
• Apple/pear (with the skin if tolerated): fibers + pectins.
• Fig, date, grape (preferably in small portions if sensitive to sugar).

Practical tip: start with 1 piece of fruit at breakfast + 1 portion as a snack for 3 days, then adjust.

2) Vegetables (cooked if you have a sensitive stomach)

Top choice (often well tolerated when cooked):

• courgette, carrot, spinach, broccoli, green beans, squash
• Beetroot (often effective)

Expert rule: if you are constipated with bloating , temporarily switch to cooked vegetables + slow chewing, then gradually reintroduce raw foods.

3) Cereals and starchy foods: whole grains… but at the right pace

Recommended:

• oat flakes, wholemeal sourdough bread, brown rice (if well tolerated), buckwheat, barley, bulgur.

A common mistake: abruptly switching from “almost zero fiber” to “100% whole grain” → bloating + discomfort. Increase over 7–10 days .

4) Legumes: effective, but must be introduced intelligently

Lentils, chickpeas, beans = very rich in fiber, but can ferment.

• Start with small portions
• Opt for coral lentils (often better tolerated)
• Long cooking time + rinsing + digestive spices (cumin, fennel)

5) Targeted soluble fibers: psyllium (a very effective option)

Psyllium is a soluble fiber often used for constipation : it increases stool volume while hydrating it (provided you drink enough).

• Start cautiously: small dose, then gradually increase
• Always with a large glass of water

6) Good greases: lubricate without "weighing down"

• Olive oil (1 tbsp on vegetables or starchy foods)
• avocado, oilseeds (if tolerated)

Hydration: the factor that makes fiber fail (or succeed)

The principle

The more fiber you increase, the more you need to ensure proper hydration, otherwise stools may remain hard.

In practical terms: what to drink?

• Water distributed throughout the day
• Hot drinks in the morning (some people respond well to a glass of warm water)

What foods should you avoid (or limit) when you are constipated?

The main “obstacles” to transit

• Refined products : white bread, white rice, white pasta
• High-fat/ultra-processed foods : fried foods, pastries, cakes, chips
• Excessive consumption of cheese and meat (often low in fiber)
• Dry snacks without water (rusks, crackers) if hydration is insufficient

Common mistakes

1. Add fiber but don't drink more
2. Focusing solely on bran/whole grain and neglecting fruits and vegetables
3. Trying to "go fast" with large portions of legumes → gas + fatigue

Anti-constipation menus (simple, realistic, effective)

Typical day (slow transit, without too much bloating)

Breakfast

• Oatmeal + yogurt/kefir (if tolerated) + kiwi
• Water or hot drink

Lunch

• Cooked vegetables (zucchini/spinach) + quinoa/buckwheat
• 1 tablespoon of olive oil

Snack

• 2–3 prunes + water

Dinner

• Vegetable soup + red lentils (small portion) + wholemeal sourdough bread (small slice)

“48-hour boost” plan

• 1 portion of kiwi in the morning
• Prunes as a snack
• Cooked vegetables at every meal
• Regular hydration
• Reduce refined and fried foods for 48 hours

When the food supply is insufficient: warning signs

Consult a doctor promptly if you experience constipation with:

• blood in the stool, intense pain, fever
• unexplained weight loss
• Recent and unusual constipation that persists
• marked alternation of constipation and diarrhea

FAQ 

What is the best food for bowel movements?

The most effective are often prunes and kiwi , as they provide fiber and support digestion in a simple way on a daily basis.

What fruit should I eat in the morning to make sure I have a bowel movement?

Kiwi is an excellent choice in the morning, and prunes also work very well (especially rehydrated).

What foods should you avoid if you are constipated?

Limit refined products (white bread, white rice/pasta) and very fatty/ultra-processed foods (fried foods, pastries, chips), which can slow down transit.

Is eating more fiber enough?

No: increasing fiber without drinking more water can worsen hard stools. The winning combination is fiber + hydration .

Conclusion

In case of constipation, the best strategy is not a single food, but a combination: effective fruits (kiwi, prunes) , vegetables (preferably cooked if you are sensitive) , whole grains introduced gradually , healthy fats , and regular hydration . Follow this daily routine for three days, adjust according to your symptoms, and if constipation persists or is accompanied by warning signs, consult a healthcare professional.