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A bowl of fruits is sitting on the table with a white background.

Peaches, apricots, nectarines, pineapples, red watermelon, yellow watermelon, pomegranate, red grapes, plums, pears, cherries, sour cherries, apples, oranges, kiwi, blackberries, raspberries, cranberries, and blueberries are fruits for constipation that hydrate the body and improve bowel movements.

Soluble and insoluble fiber from these fruits helps digestion and intestinal transit.

The best way to eat these fruits is early in the morning, before breakfast. And only on an empty stomach.

Your metabolism will assimilate all the essential vitamins and minerals.


Peaches are seasonal fruits for constipation that hydrate the body and contain fiber.

Peaches contain a rich chemical composition featuring essential nutrients like:

  • Vitamins A.
  • Vitamin C.

Their distinct aroma and flavor arise from compounds such as benzaldehyde and carotenoids.

Benzaldehyde is responsible for the characteristic taste.

Carotenoids contribute to the vibrant color.

This diverse array of bioactive compounds underscores peaches' nutritional value.

Peaches contain dietary fiber, particularly soluble fiber like pectin.

Pectin helps regular bowel movements in the short term.

This soluble fiber adds bulk to the stool, softening it and making it easier to pass through the digestive system.

Peaches contain sorbitol, a natural sugar alcohol with mild laxative properties that helps stimulate bowel movements.

The combination of fiber and sorbitol in peaches not only eases constipation but also supports a healthy digestive system.

Incorporating peaches into your diet provides a tasty and nutritious way to promote regularity and alleviate the discomfort associated with constipation.

The best time to eat peaches is early in the morning. The best way to eat peaches is only on an empty stomach.

In this way, digestion will assimilate all the vitamins and nutrients.

Wait 4-5 hours to eat peaches after your last meal.

In this way, you prevent excessive food fermentation present in the intestines.

Health experts from the Multidisciplinary Digital Publishing Institute (Basel, Switzerland) state that:

“Peaches are nutritionally important, as they are full of phenolic compounds and vitamins (e.g., ascorbic acid; vitamin C) linked with health benefits and antioxidant activity and are one of the most consumed tree fruits worldwide.”


Apricots are incredible fruits for constipation that encompass a diverse array of phytochemicals, including:

  • Provitamin A beta-carotene.
  • Polyphenols (catechins and chlorogenic acid).

Apricots boast a rich chemical composition, offering essential nutrients such as:

  • Vitamin A.
  • Vitamin C.
  • Vitamin B1.
  • Vitamin B2.
  • Vitamin B3.
  • Vitamin B5.
  • Vitamin E.

They also contain Zinc, Sodium, Calcium, Potassium, Magnesium, Phosphorus, and dietary fiber.

The compounds responsible for their taste and aroma are sucrose, glucose, organic acids, terpenes, aldehydes, and lactones.

The hydrating nature of apricots (coupled with their valuable nutrients) contributes to overall digestive health, making them an excellent choice for those seeking natural relief from constipation.

Apricots offer a natural remedy for constipation due to their high fiber content and unique combination of sorbitol, a natural sugar alcohol.

These fruits also contain carotenoids, responsible for their vibrant color, and sorbitol, a natural sugar alcohol with mild laxative properties.

The insoluble fiber in apricots adds bulk to the stool, aiding in smooth bowel movements and preventing constipation.

Additionally, sorbitol acts as a mild laxative, promoting intestinal contractions and helping to ease the passage of fecal matter.

Daily apricot consumption helps with constipation and ensures a nutrient-rich addition to your diet.

The best way to eat apricots is only on an empty stomach – early in the morning.


Nectarines are delicious fruits for constipation because they are rich in nutrients and offer a delightful addition to a well-balanced diet.

Nectarines have a diverse chemical composition, featuring essential nutrients like:

  • Vitamin A.
  • Vitamin C.
  • Vitamin D.
  • Vitamin E.
  • Vitamin K.
  • Vitamins B1, B2, B3.
  • Vitamins B5, B6, B9, B12.

They also contain minerals like Calcium, Copper, Magnesium, Potassium, Selenium, Dietary Fiber, and Iron.

Nectarines emerge as a natural remedy for constipation, offering a potent combination of dietary fiber and water content.

Their flavor and fragrance derive from organic acids, terpenes, aldehydes, and lactones.

The soluble and insoluble fiber in nectarines aids in softening and adding bulk to stool, promoting regular bowel movements.

The high water content helps prevent dehydration, a common contributor to constipation.

Nectarines also contain sorbitol, a natural sugar alcohol with mild laxative effects.

Sorbitol from nectarines facilitates smoother passage of fecal matter through the digestive tract.

Incorporating nectarines into your diet will help with hydration and digestive well-being, making them a delicious and nutritious choice for gastrointestinal health.

Consuming nectarines is best done in the same manner as enjoying peaches—preferably early in the morning and on an empty stomach.

According to a medical study called ”Chemical and nutritional evaluation of major genotypes of nectarine ( Prunus persica var nectarina) grown in North-Western Himalayas”:

“Nectarine is an important stone fruit after plum and peach. Nectarines are juicy, delicious fruits having low calorific value and have high antioxidant capacity.”


Regular consumption of fresh pineapple provides a tasty solution to constipation and ensures a nutritious addition to our diet, promoting digestive health and well-being.

Fresh pineapple is a rich source of vitamins such as:

  • Choline
  • Vitamin B1.
  • Vitamin B2.
  • Vitamin B3.
  • Vitamin B6.
  • Vitamin C.

Fresh pineapple also contains essential minerals such as Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, and Zinc.

Fresh pineapple contains dietary fiber content, predominantly in the form of bromelain.

This enzyme supports digestion by breaking down proteins, aiding in smoother bowel movements.

Additionally, pineapple's soluble and insoluble fiber promotes regularity and adds bulk to the stool, easing its passage through the digestive tract.

The fruit also contains natural sugars and enzymes, contributing to its overall digestive benefits.

The best time to eat fresh pineapple is - early in the morning (only on an empty stomach).

In this way, you will prevent fermentation and bloating.

Medical experts from the University of Pisa, Italy (Department of Medicine and Surgery) state that:

“Other protease cysteines, apart from actinidine, which are potentially effective on CC, is found in pineapple, papaya, and figs (i.e., bromelain, papain, and ficin).”


Red watermelon is one of the sweetest-tasting fruits for constipation because it contains fiber and fills the intestines with liquid.

It proves to be a natural solution for constipation, predominantly owing to its abundant fiber content.

Red watermelon has a rich chemical composition, featuring essential vitamins like:

  • Vitamin A.
  • Vitamin B1 (B1-B6).
  • Vitamin C.

It also contains essential minerals like Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, and Zinc.

Its red hue comes from pigments like carotenoids.

Watermelon pulp contains carotenoids, including a powerful antioxidant called Lycopene.

This hydrating fruit also contains natural sugars, amino acids, and citrulline, contributing to its refreshing taste and nutritional profile.

Red watermelon contains both soluble and insoluble fiber.

Both types of fiber promote digestive regularity by adding bulk to the stool.

This process facilitates smoother bowel movements.

The fiber in red watermelon also supports a healthy gut microbiome, contributing to overall digestive well-being.

Consuming this hydrating and nutrient-rich fruit provides a delicious way to incorporate essential dietary fiber.


Pomegranate stands out as a delicious fruit for constipation that brings an incredible array of vitamins and nutrients.

This diverse array of vitamins and nutrients helps hydration in the short term.

Pomegranate is a rich source of vitamin C and vitamin K. It contains antioxidants like polyphenols.

Additionally, pomegranate provides potassium, folate, and small amounts of other essential nutrients.

This rich chemical composition makes pomegranate:

  • Enhance cellular health.
  • Support immune function.
  • Help maintain optimal hydration levels.

Pomegranate seeds contain essential nutrients like antioxidants, polyphenols, and vitamins C and K.

Their red color indicates the presence of potent phytochemicals, contributing to their nutritional value.

The consumable portions of the pomegranate fruit accounted for 52% of the total fruit weight, consisting of 78% juice and 22% seeds.

“The seeds serve as a substantial source of total lipids, protein, crude fibers, and ash, comprising 27.2%, 13.2%, 35.3%, and 2.0%, respectively.”


Red grapes are renowned for their antioxidant-rich profile and potential health benefits.

They also possess a lesser-known quality that can influence digestive processes.

Red grapes contain natural sugars, particularly fructose.

Fructose that combines with the fruit's fiber content creates a laxative effect.

Furthermore, red grapes undergo fermentation in the intestines, a process driven by gut bacteria breaking down undigested sugars.

This fermentation can produce gas and other byproducts, contributing to the laxative effect by enhancing bowel movements.

It's essential to consume red grapes in moderation to avoid:

  • Excessive gas.
  • Intestinal discomfort.
  • Intestinal fermentation.

Red grapes contain a rich chemical composition featuring polyphenols like resveratrol, which exhibit antioxidant properties.

Anthocyanins, responsible for the fruit's purple hue, contribute to its health benefits.

Also, red grapes contain vitamins, minerals, and natural sugars, making them a nutritious snack.

The diverse compounds in red grapes offer potential cardiovascular and anti-inflammatory advantages.

The best way to eat red grapes is early in the morning. And only on an empty stomach.

According to food research from the Department of Pharmacognosy (Semmelweis University):

“The main bioactive agents in grape berries and leaves are sugars, nitrogenous (quaternary ammonium compounds) and aroma-producing compounds, vitamins, phenolic compounds, flavonoids, anthocyanins, proanthocyanidins, phenolic and fruit acids, and tannins.”


Fresh plums are incredible fruits for constipation because they have laxative effects and contain fiber.

Fresh plums, known for their succulent taste and purple color, also harbor a unique combination of elements that can influence digestive processes.

Fresh plums exhibit a diverse chemical composition, featuring essential nutrients such as Vitamin A.

  • Vitamin C.
  • Dietary fiber.

Anthocyanins are potent antioxidants with potential health benefits that determine the purple color.

Plums are rich in soluble fiber, particularly in the form of sorbitol.

Sorbitol is a natural sugar alcohol with mild laxative properties.

The fiber adds bulk to stool, promoting regular bowel movements.

Additionally, plums undergo fermentation in the intestines due to the presence of fermentable sugars.

This process, driven by gut bacteria, can lead to the production of gas and other byproducts.

These things combined contribute to the overall laxative effect.

Chemistry experts from Molecules – The Open Access Journal of Chemistry state that:

“Plums contain vitamins C and A, which prevent cancer and heart diseases, help mitigate diarrhea, stimulate appetite, aid in digestion, reduce thirst and keep the throat moist, reduce sweating, improve blood flow, prevent osteoporosis, and contain antioxidants.”

Do not combine plums with other types of food in order to avoid intestinal fermentation and discomfort.

The best time to eat fresh plums is early in the morning.

In this way, your metabolism will assimilate all the vitamins and nutrients.


Pears are delicious high-fiber fruits for constipation that help intestinal transit.

Regular consumption of pears can contribute to:

  • Preventing constipation.
  • Maintaining bowel regularity.
  • Supporting overall digestive well-being.

The fiber content in pears helps in alleviating constipation and promoting digestive health.

Pears are particularly rich in soluble fiber, such as pectin, which forms a gel-like substance in the digestive tract.

This gel adds bulk to stool, softening it and easing its passage through the intestines.

Pears contain vitamins C and K, dietary fiber, and antioxidants like quercetin.

They also provide natural sugars and minerals.

The insoluble fiber in pears helps prevent constipation by speeding up the transit of food through the digestive system.

It is essential to stay hydrated when increasing fiber intake for optimal digestive benefits.

This diverse composition contributes to their sweet taste and potential health benefits.

The best way to eat pears is only on an empty stomach (early in the morning).


Cherries, beyond their delightful taste, contribute to bowel regularity through a dual mechanism involving:

Cherries are rich in water and maintain proper hydration.

They prevent dry and hard stools associated with constipation.

Cherries also contain antioxidants like anthocyanins, quercetin, and vitamin C.

Moreover, cherries contain natural sugars like sorbitol, which undergo fermentation in the intestines.

This process, driven by gut bacteria breaking down undigested sugars, produces byproducts and gases that enhance the laxative effect.

These chemical reactions facilitate smooth bowel movements.

The combination of hydration and fermentation in cherries makes them a delicious and natural way to support digestive health.

Also, it helps regularity in bowel movements when incorporated into a balanced diet.

The only way to eat cherries is early in the morning. And only on an empty stomach, in order to prevent excessive fermentation.


Sour cherries have a bitter taste and are essential fruits for constipation.

Sour cherries surpass sweet cherries in vitamin and nutrient content.

They contain higher amounts of vitamin C, known for its antioxidant properties and immune system support.

Additionally, sour cherries boast increased concentrations of anthocyanins, potent antioxidants associated with anti-inflammatory effects.

The high amounts of potassium in sour cherries contribute to heart health and proper muscle function.

They offer a diverse array of vitamins and compounds beneficial for overall health.

We can eat fresh sour cherries in large quantities.

Many growers process sour cherries due to the low sugar/acid ratio (dried, brined, frozen, or juiced).

The best way to eat sour cherries is the same way as sweet cherries (early in the morning – on an empty stomach).

You can eat a big bowl of sour cherries for breakfast.

They do not contain sugar as much as sweet cherries.


Apples are exceptional in promoting bowel movement and overall digestive health.

Apples are an excellent source of vitamins (mainly vit. C, 2.3–31.1 mg/100 g DM), minerals (=ash 0.34–1.23%), dietary fiber (≈2–3% and pectin <50% apple fiber), carbohydrates, sugars (fructose, glucose, and sucrose), organic acids (0.2–0.8%), pectin, and water.

Consuming apples on a daily basis can:

  • Keep the body hydrated.
  • Foster a healthy digestive system.
  • Maintain regular bowel movements.

Apples contain dietary fiber, particularly soluble fiber like pectin.

They add bulk to stool and keep the intestinal lining clean.

The insoluble fiber content accelerates transit time, preventing constipation.

Additionally, apples contain natural sugars and sorbitol, contributing to a mild laxative effect.

The hydration provided by the high water content of apples also supports softer stools.

Apples come in different shapes and sizes. Every type contains essential vitamins and minerals.

The only way to eat apples is on an empty stomach.

The reason is that apples ferment due to heat and humidity if combined with other types of food.


Oranges are at the top of the best fruits for constipation because they offer a dual benefit for digestive health through their fiber and vitamin C content.

Incorporating oranges into the diet provides a refreshing and nutritious way to support both:

The soluble fiber, primarily pectin, aids digestion by adding bulk to stool, facilitating its movement through the intestines.

This thing prevents constipation and promotes regular bowel movements.

Simultaneously, the high vitamin C content in oranges supports hydration.

This essential nutrient enhances the absorption of non-heme iron, contributing to overall fluid balance in the body.

Adequate hydration is crucial for maintaining soft and pliable stool.

Oranges contain high quantities of dietary fiber.

Health experts from the International Life Sciences Institute state that:

“Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.”

If you do not need too much fiber in your diet, then you can squeeze the oranges and get fresh juice.

The best way to eat oranges is early in the morning.

Do not combine oranges with other types of food.

14. KIWI

Kiwi fruits are high in fiber and polyphenols. They contain vitamin C, twice the quantity of oranges. 

Vitamin C can significantly increase microbial alpha diversity and fecal short-chain fatty acids.

Kiwi is rich in vitamin C. It aids collagen formation and acts as a potent antioxidant.

Also, it supports the immune system.

Kiwi also provides vitamins K and E, essential for blood clotting and skin health.

Beyond vitamins, its high water content facilitates body and stool hydration.

High water content from kiwi maintains transportation, temperature regulation, and cellular processes.

The best time to eat kiwi fruit is early in the morning.

Vitamin C will keep acting similar to coffee. Eat Kiwi fruit only on an empty stomach.

Do not eat kiwi fruit late at night because it will keep you up most of the night.


Blackberries and raspberries share similarities in their nutritional profiles.

They are both rich sources of essential vitamins and minerals.

These berries are particularly abundant in vitamin C, contributing to immune function and collagen synthesis.

They also contain vitamin K for blood clotting and manganese for bone health.

Blackberries and raspberries contain soluble and insoluble fiber.

Both types of fiber help with constipation.

Soluble fibers like pectin add bulk to stool, thus facilitating smooth bowel movements.

Insoluble fibers speed up the transit of food through the digestive tract.

Regular consumption of these berries can contribute to digestive health.

The best way to eat blackberries and raspberries is on an empty stomach.

Try to eat them early in the morning to get the most out of the vitamins.


Cranberries and blueberries share similarities as antioxidant-rich berries, offering vitamins, fiber, and potential health benefits.

Phytonutrients determine the colors of both fruits.

Regular consumption of cranberries and raspberries can be beneficial for preventing constipation and supporting digestive health.

Both fruits for constipation are rich in dietary fiber, including soluble and insoluble fibers.

Soluble fibers like pectin contribute to stool softening and add bulk, facilitating smoother bowel movements.

Insoluble fibers accelerate food transit through the digestive tract, preventing constipation by maintaining regularity.

The best way to eat cranberries and blueberries is before breakfast. Wait thirty minutes after you eat these fruits.

Last medically reviewed on 07.03.2024


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2. The chemistry behind antioxidant capacity assays. Dejian Huang, Boxin Ou, Ronald L Prior.

3. The complete chloroplast genome sequence of cultivated peach (Prunus persica var. nectarina cv. 'Rui Guang 18'). Xin L, Yu Z, Jiying G, Jianbo Z.

4. Nonlinear Reduction in Risk for Colorectal Cancer by Fruit and Vegetable Intake Based on Meta-analysis of Prospective Studies. Dagfinn Aune, Doris S.M. Chan. Darren C. Greenwood.

5. Low-Density Lipoprotein Antioxidant Activity of Phenolic Compounds and Polyphenol Oxidase Activity in Selected Clingstone Peach Cultivars. Susan Chang, Christine Tan, Edwin N. Frankel, and Diane M. Barrett.



My name is Sebastian D., and I am the senior editor of constipationguide.com. With the help of my mentor, Dr. Horia Marculescu, I decided to create a practical guide to constipation relief.. read more

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