Here are some foods that can help relieve constipation:

  1. Prunes: Dried plums, known as prunes, are widely used as a natural remedy for constipation. They contain insoluble fiber, which increases the amount of water in the stool and adds bulk. Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which might also increase stool weight. Eating 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency in people with chronic constipation 1.

  2. Apples: Apples are rich in fiber and contain pectin, which may help increase stool frequency, decrease stool hardness and duration, and decrease the need for laxatives 1.

  3. Pears: Pears are high in sorbitol and fructose, which may have laxative properties. One medium-sized pear contains 5.5 grams of fiber 1.

  4. Legumes: Legumes such as lentils, black beans, kidney beans, soybeans, and chickpeas are high in fiber and can help alleviate constipation 2.

  5. Whole grains: Whole grains such as whole wheat bread and pasta, oatmeal, and bran flake cereals are high in fiber and can help relieve constipation 2.

  6. Berries: Berries such as raspberries, strawberries, and blackberries are high in fiber and can help alleviate constipation 1.

  7. Broccoli: Broccoli is high in fiber and contains a compound called sulforaphane, which can help protect the gut and reduce inflammation 2.

  8. Carrots: Carrots are high in fiber and contain a compound called beta-carotene, which can help protect the gut and reduce inflammation 2.

  9. Green peas: Green peas are high in fiber and contain a compound called saponins, which can help protect the gut and reduce inflammation 2.

  10. Water: Drinking plenty of water can help soften stools and make them easier to pass 3.

Please note that if you experience severe or persistent constipation, it’s important to consult a doctor.