8 everyday foods that ease constipation
Fibre, water and gentle natural laxatives — backed by Mayo Clinic & NIH.
8 everyday foods that ease constipation. Fibre, water and gentle natural laxatives — backed by Mayo Clinic & NIH.
- Oats. Soluble fibre that softens stool and feeds gut bacteria. Source: NIDDK (NIH) ↗
- Prunes. Sorbitol gives a gentle, well-studied laxative effect. Source: MedlinePlus (NIH) ↗
- Pears. Pectin and fibre — eat with the skin on. Source: USDA FoodData Central ↗
- Kiwi. Two a day improved bowel regularity in trials. Source: NIDDK (NIH) ↗
- Flaxseed. Swells with water for easier passage. Source: MedlinePlus (NIH) ↗
- Kefir & yogurt. Live cultures support a healthy gut transit. Source: NIDDK (NIH) ↗
- Leafy greens. Magnesium and fibre keep things moving. Source: MedlinePlus (NIH) ↗
- Water. Fibre only works with enough fluid — sip through the day. Source: MedlinePlus (NIH) ↗
⚠️ Persistent symptoms? See a clinician — this is general food guidance, not medical advice.
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