Constipation is a common yet uncomfortable issue that affects many people, with nearly 1 in 5 U.S. adults experiencing it, and that number increases to about 1 in 3 for those over 60. While it’s a topic people may shy away from, understanding the role of nutrition in digestive health can provide effective, natural relief. Fortunately, you don’t have to resort to medications right away—simply adjusting your daily eating habits can often help restore regularity.
“A well-balanced diet plays a crucial role in maintaining a healthy and regular digestive system,” says Grace Derocha, RDN, CDCES, a registered dietitian based in Detroit and spokesperson for the Academy of Nutrition and Dietetics. She emphasizes the importance of certain high-fiber foods that aid in stool formation and support digestion, as fiber has the ability to soften stools, making them easier to pass.
For most adults, the daily fiber recommendation is around 22–28 grams for women and 28–34 grams for men, depending on age. The following foods, all rich in fiber, will help keep your digestive system moving smoothly, while also offering added health benefits.
1. Whole grains: your digestive system’s best friend
Whole grains are an excellent source of fiber, particularly insoluble fiber, which adds bulk to stool and promotes regular bowel movements. As Derocha explains, “Whole grains help keep the digestive system regular, primarily because they are rich in insoluble fiber, which adds bulk to stool and promotes regular bowel movements.” In addition to insoluble fiber, whole grains also contain soluble fiber, which helps soften stool.
To reap the full benefits of whole grains, make sure the product you choose lists “whole” as the first ingredient. Opt for whole-grain foods as a primary part of your diet—at least half of the grains you consume should be whole. Excellent options include oats, brown rice, quinoa, whole wheat, barley, and bulgur.
2. Probiotics and prebiotics: nurturing a healthy gut microbiome
Probiotics are foods or supplements containing live beneficial bacteria that help balance the gut microbiome, while prebiotics are plant-based fibers that feed these good bacteria. Together, they work synergistically to support digestion. As Derocha notes, “They both help promote a healthy gut microbiome, which aids digestion.”
Probiotics are abundant in foods like yogurt, kefir, and fermented items such as kimchi or sauerkraut, while prebiotics can be found in onions, garlic, and bananas. Including both types of foods in your diet helps maintain a balanced and thriving gut environment, essential for regular bowel movements.
3. Legumes: affordable and effective digestive powerhouses
Legumes, such as beans, lentils, and chickpeas, are not only packed with fiber, but they’re also an excellent source of plant-based protein. The soluble fiber in legumes absorbs water in the intestines, easing stool movement. Derocha explains that “The soluble fiber in legumes absorbs water in the intestine, which makes it easier for food to pass through.” Furthermore, legumes act as prebiotics, supporting beneficial gut bacteria that enhance digestion.
Legumes are highly versatile and can be added to various dishes, such as soups, salads, stews, grain bowls, or used as a meat substitute in tacos and chili. RDN-recommended legumes include black beans, pinto beans, lentils, chickpeas, split peas, and edamame.
4. Water-rich fruits and vegetables: the key to staying hydrated
Hydration is critical for promoting healthy bowel movements, and eating water-rich fruits and vegetables is an easy way to maintain hydration in the digestive system. Derocha notes, “Water-rich fruits and vegetables help maintain hydration in the digestive tract, which is essential for softening stool and preventing constipation.”
Eating water-dense foods ensures that fiber moves through the intestines effectively, making stool easier to pass. Cucumbers, watermelon, lettuce, zucchini, celery, and oranges are all great choices to keep your system hydrated and functioning smoothly.
5. Nuts: a healthy snack for digestive ease
Nuts are another excellent addition to a fiber-rich diet. They contain healthy fats that lubricate the digestive tract, which helps food move through the intestines more easily. As Derocha explains, “Nuts also contain healthy fats that support digestion by lubricating the digestive tract, making it easier for food and waste to move through the intestines.”
In addition to their digestive benefits, nuts are nutrient-dense and make for a satisfying snack. Just be mindful of portion sizes, as they are calorie-dense. Recommended nuts include almonds, walnuts, pistachios, hazelnuts, cashews, and pecans.
6. High-fiber fruits and vegetables: powerhouses for digestive health
Fruits and vegetables are packed with fiber, but some contain particularly high levels. Many of these foods not only aid digestion but also offer additional health benefits. For example, apples, particularly with the skin on, are rich in both soluble and insoluble fiber and can help bulk up and soften stool.
Other high-fiber fruits and veggies include raspberries, blackberries, broccoli, carrots, spinach, and avocados. These foods are also loaded with water, which helps maintain hydration and enhances digestive health.
7. Dried fruits: a convenient way to promote digestive regularity
Dried fruits are concentrated sources of fiber and contain sorbitol, a natural sugar that draws water into the intestines, helping to ease bowel movements. As Derocha mentions, “Dried fruit helps keep the digestive system regular because it is a concentrated source of fiber.” Prunes, figs, dates, apricots, raisins, and dried apples are all great choices for relieving constipation.
However, since dried fruits are calorie-dense, it’s important to consume them in moderation. Choose varieties with no added sugars to get the full benefit of their natural fiber and sorbitol content.
Seek medical help when…
If you’ve increased your fiber intake and still experience constipation, or if other symptoms arise such as blood in the stool, unexplained weight loss, or persistent pain during bowel movements, it’s time to consult a healthcare professional. In some cases, stronger prescription laxatives or stool softeners may be necessary.
The bottom line
Incorporating fiber-rich foods like whole grains, legumes, high-fiber fruits and vegetables, and water-dense foods can help prevent and relieve constipation by supporting a healthy digestive system. By focusing on a balanced diet and staying hydrated, you can maintain regular bowel movements and enhance overall gut health.
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