8 Best Fruits That Can Help Relieve Constipation

Constipation can be very frustrating. Not only does it make you feel uncomfortable, but it can also lead to stomach ache, bloating and other issues. Constipation occurs when your bowel movements are not regular. A number of factors can directly or indirectly cause this: improper diet, irregular meal timings, sedentary lifestyle, disturbed sleep, stress, etc. There are several natural remedies you can consider trying. And one of the most simple ones is just eating the right fruit. Below we have compiled a list of common fruits that may help solve this problem:

Which Fruits Can You Eat When Constipated? Here Are The 8 Best Options:

1. Bananas

Fibre-rich bananas have long been used as a home remedy for constipation. According to Delhi-based dietitian Ritu Arora, “Ripened bananas improve the bowel syndrome and let microvilli present in the small intestine to function better, further helping in digestion and relieving constipation.” It is important to ensure the bananas are ripened. Unripe bananas are high in resistant starch and have the opposite effect – they are considered better for those suffering from loose motions/ diarrhoea rather than constipation. Click here to know more.
Also Read: Feeling Constipated? 5 Healthy Drinks That May Help Regulate Digestion

2. Oranges

Oranges are a particularly refreshing source of fibre and vitamin C. This citrus fruit is known to have a laxative effect to a certain extent. Eating them whole (rather than juiced) can help you get a greater amount of fibre. Some studies also suggest that the presence of the compound naringenin (a flavonoid) in oranges can help those with constipation. 

3. Kiwi

Kiwi is another fruit rich in vitamin C. But that’s not what makes it particularly helpful for constipation. Rather, its high fibre and water content make it a good solution for this problem. Some research also suggests that actinidin, an enzyme found in kiwis, may also contribute to its effectiveness in this case. 

4. Pears

Pears contain not only fibre but fructose and sorbitol. The latter two can have a laxative effect and thus provide relief from your tummy troubles. Sorbitol is known to soften stool and ease bowel movements through pressure. 

5. Apple

Apple is a unique part of this list because it can help relieve constipation as well as diarrhoea. In the case of the former, it is recommended to eat the apple with the skin. It is this outer portion that contains insoluble fibre and can promote bowel movements. The fruit also contains soluble fibre, especially in the form of a dietary fibre called pectin. Studies show that this can also help with the problem. If you have loose motions, experts advise removing the skin before consumption.  
Also Read: Does Eating Rice Cause Constipation? Here’s What You Need To Know

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6. Papaya

Papaya is a low-cal fruit rich in water as well as fibre. It can regulate bowel movements and help you poop. It also contains papain, an enzyme known to aid digestion. It is best to eat papaya plain or with seeds such as chia or flax (which are also good for constipation). You must avoid pairing it with certain other foods, in general. Click here to know more. 

7. Figs

Figs are an amazing source of fibre and can help promote regularity. They also contain an enzyme called ficin, which may contribute to their laxative effect. You can have them as they are or soak them overnight. 

8. Prunes

Apart from fresh fruits, this particular ‘dry fruit’ can also help relieve constipation. Prunes are dried plums. They contain soluble as well as insoluble fibres that are beneficial for you. They also contain sorbitol, which can play a role in easing bowel movements (as discussed earlier). 

Make these fruits a regular part of your diet to keep indigestion at bay. They will also ensure you get a good amount of vitamins, minerals and antioxidants necessary for your overall health. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.