The Right Foods for Constipation Relief
Fiber is key, but getting plenty of fluids and fresh foods also matters
Everybody poops, but some of us have a harder time of it than others. Constipation—infrequent (less than three times a week) or difficult passage of stool—affects an estimated 26 percent of women and 16 percent of men over age 65, and it becomes more common the older you get.
Know the Facts on Fiber
Fiber is the indigestible part of plant foods—fruits, vegetables, whole grains, beans, nuts, and seeds. Though increasing fiber isn’t the only way to make pooping easier, it’s still one of the best, Pasricha says. After age 50 men should eat 30 grams a day; women, 21 grams. But research shows the average daily intake is 16 grams.
There are two types of fiber; both help with constipation but in different ways. Insoluble fiber, found in wheat bran, seeds, nuts, and veggies like cauliflower and leafy greens, helps bulk up stool and move it through the digestive tract. Soluble fiber, found in oatmeal, barley, beans, and apples, absorbs water, softening stool and making it easier to pass. Most high-fiber foods contain both types. Fiber also feeds beneficial bacteria in the gut, and studies suggest these bacteria play a role in keeping you regular.
Get the Power of Plants
A 2025 study published in the journal Gastroenterology suggests that plant-based and Mediterranean diets help protect against constipation—even independent of fiber intake. "In our study, adults who ate more plant-based foods were up to 20 percent less likely to develop constipation over time," says Kyle D. Staller, MD, director of the gastrointestinal motility laboratory at Massachusetts General Hospital in Boston. "These foods aren’t just sources of fiber—they provide water, healthy fats, and antioxidant polyphenols, compounds that may support the gut microbiome and overall motility."
Stay Hydrated
If you aren’t getting enough fluid, the colon will draw water out of the stool, making it hard and dry. Fluids also help promote the muscle contractions in the intestines that push waste out and help maintain an environment that supports healthy bacteria. Not all your fluids need to come from drinking water, though. A 2025 study in the journal BMC Public Health found that the odds of experiencing constipation were 46 percent lower in people who got the most fluids from a variety of sources—water, other beverages, and foods—than in those who got the least. High-moisture foods, such as soup, smoothies, and fruits and vegetables, can be useful in helping you stay hydrated.
Limit Processed Foods
Ultra-processed foods—packaged foods with many additives—make up over half of the total calories that U.S. adults over age 60 eat daily. Every 10 percent increase in daily calories from UPFs raised the odds of constipation by 17 percent, a 2024 study in the journal Clinical Gastroenterology and Hepatology found. "They’re notorious for having incredibly low amounts of fiber and high amounts of sugar and salt," Pasricha says. They also have excessive levels of unhealthy fats. Salty foods, for example, can decrease the amount of water in stool. And saturated fats can slow digestion and potentially negatively alter gut bacteria.
Make Easy Diet Tweaks
Upping your fiber and improving your overall diet means eating more whole grains, beans, fruits, and veggies, but trying to do too much at once can feel daunting. These small changes can start you off in the right direction.
Get more out of fruit. All fruits supply fiber and nutrients, but some are particularly fiber-rich. For example, raspberries have 8 grams of fiber per cup, about twice the amount in strawberries or blueberries. A medium pear offers nearly 6 grams of fiber, most of which is insoluble, versus 4 grams in a medium apple. And recent guidelines from the British Dietetic Association state that kiwifruit (two to three per day) may help increase stool frequency.
Use beans in smoothies. Before you say yuck, hear us out. White beans have a neutral flavor; when you mix ¼ cup into a smoothie, you won’t taste them. They will, however, thicken your drink and add 3 grams of fiber.
Sprinkle on seeds. They’re rich in fiber and healthy fats. Make overnight oats with 1 tablespoon of ground flax (2.4 grams of fiber) or chia seeds (4.2 grams), or scatter ¼ cup shelled pumpkin seeds (2 grams) over roasted squash or other veggies.
Pick peas. Frozen green peas are an overlooked source of nutrients and fiber. They contain the antioxidants beta carotene and lutein/zeaxanthin, and ½ cup has nearly 4 grams of fiber.
Add fiber to snacks and desserts. Want something chocolatey? Replace the oil in brownie mix with ½ cup puréed black beans and add ½ cup walnuts, says Theresa Gentile, RD, a dietitian in New York City and spokesperson for the Academy of Nutrition and Dietetics. Craving a crunchy snack? Combine walnuts, wheat squares cereal, and raisins for a nutritious trail mix.
Should You Try a Fiber Supplement?
It’s best to get fiber from food, says Mindy Patterson, RD, associate professor of nutrition and food sciences at Texas Woman’s University in Houston. But if you can’t meet the daily goal, it’s okay to try a supplement.
Psyllium husk, a soluble fiber that forms a gel in water, is the best studied of those on the market, says gastroenterologist Pasricha. (And unlike other fiber supplements, it has the added benefit of helping to lower cholesterol levels.) Pasricha recommends powder over capsules: A teaspoon of Metamucil powder has 3 grams of fiber—you’d have to swallow 8 capsules to get that amount.
Go slow, Patterson says, to give your body a chance to adjust. Start with half a dose, mixing it into 8 ounces of water, a smoothie, or another beverage. Drink it immediately, before it turns into a gel.
Other Helpful Steps
Dietary changes are key, but these steps will help with constipation, too.
Stay active. A recent study in the American Journal of Gastroenterology found that 20 to 30 minutes of exercise at least five times a week may reduce the likelihood of constipation.
Sip some coffee. The beverage can stimulate contractions in the colon, and it has other, unknown mechanisms that also help trigger a bowel movement, according to Pasricha.
Check your meds. Some drugs, such as certain antidepressants and blood pressure meds, are linked to constipation. Ask your doctor whether the meds you take could be slowing your digestive system, and if so, whether you can switch to another drug.
Consider a toilet stool. Using one of these can help straighten the rectum, which may ease elimination. (See CR’s review of toilet stools.)
Don’t sit too long. "If the magic isn’t happening within 5 minutes, get up, take a brisk walk, and try again later," Pasricha says.
Editor’s Note: This article originally appeared in the March 2026 issue of Consumer Reports On Health.
