Nutrition

Eat This, Not That: Foods That Help With Constipation

Struggling with sluggish digestion? Here are natural, everyday foods that help get your bowel movements back on track.

By URLife Team
28 Nov 2025

Apple

Rich in soluble + insoluble fibre to soften stool and add bulk

Pectin forms a gel that helps stool glide through the gut

Best eaten with skin for maximum bowel-movement support

Pear

High fibre content, especially in the skin

Contains sorbitol, which draws water into the large intestine

Helps soften hard stool and support easy passage

Berries

Fibre-dense and high in water content

Speeds gut transit, preventing stool build-up

Supports stool softening for strain-free movement

Beans and Legumes

Excellent source of plant-based fibre

Adds stool bulk and promotes regularity

Feeds gut bacteria to support colon health

Whole Grains and Oats

Insoluble fibre pushes stool forward in the intestines

Helps form well-shaped stools

Helps create consistent morning bowel habits

Avocado

High fibre + healthy fats combo

Fats lubricate the intestines for smoother movement

Hydration content helps soften stool

Leafy Greens and Veggies (Broccoli, Carrots, Peas, Spinach)

Packed with insoluble fiber to increase stool mass

Supports faster intestinal transit

Helps prevent stool hardening

Prunes and Dried Fruits

Fibre-rich + natural laxative compounds

Sorbitol brings water into the gut

Helps relieve irregular and hard stools

Seeds and Nuts (Chia, Flax, Almonds)

Chia and flax form a gel when mixed with water, easing stool flow

Natural oils help lubricate the digestive tract

Boosts stool bulk and softens

Thinking of making major diet changes, or dealing with chronic constipation? It’s always wise to consult a qualified dietician. Want to get started with a personalised plan? Feel free to book a consultation with our expert dietician today.

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