Constipation is never fun to deal with.
Try eating more of these high-fiber fruits to find relief from the discomfort and keep things moving.
If you struggle with occasional constipation, you may turn to prunes to get some relief.
Getty Images / Lehner Heinz / Brian Hagiwara / Rapeepong Puttakumwong
But are prunes the best fruit for constipation?
However, this varies widely from person to person.
The lack of dietary fiber and fluids in the diet are two big culprits that can lead to constipation.
Yet, according to theAmerican Society for Nutrition, only 7% of the U.S. population hits the mark.
Read on to find out the best fruitswhole, dried and juiceto include in your diet to avoid constipation.
Pears
One medium pear contains about 5.5 g of fiber, per theUSDA.
That’s about 20% of your daily fiber needs in one pear.
Pears containinsoluble and soluble fiberboth of which are important for keeping your gut happy and in good working order.
Insoluble fiber is found in the skin of the fruit.
It does not dissolve in water and helps move stool through the gut, keeping your bowels regular.
Dragon Fruit
Dragon fruit comes in two common varieties: red-skinned andyellow-skinned.
Both types have white flesh with black seeds, but some red-skinned varieties also have dark red meat.
Unlike apples and pears, dragon fruits have thick, inedible skin.
Pectin has also been shown to improve bowel function and bulk up stool.
Include apples by eating the whole fruit or by including them in our simple, tasty apple recipes.
Citrus Fruits
Enjoying citrus fruits, like grapefruits and oranges, can help relieve constipation too.
Like apples, citrus fruits have soluble fiber in the form of pectin, which helps ease constipation.
There aremany ways to eat citrus fruitsas part of your meals and snacks.
Eat them as is or add them to entrees like ourSpicy Orange Beef & Broccoli Stir-Fry.
The sorbitol in fruit juice draws water into the intestine, which helps move contents through the gut.
Prune, apple and pear juices have higher amounts of sorbitol than other fruit juices.
Prune juice might be the juice most known for its laxative effects.
And a 2020 study inFood & Functionsuggests apple juice is another good constipation-busting beverage.
Keep in mind that a small amount of juice consumed could go a long way, especially for children.
For children aged 1 and older, offer small amounts and monitor your child’s bowel movements.
Best Dried Fruits for Constipation
Eating dried fruitsis another strategy to prevent and ease constipation.
You may be better off eating certain types, though, such as dried figs and prunes.
The Bottom Line
Eating fiber-rich fruits is an effective home remedy to prevent and ease constipation.
When eating fiber-rich foods, check that that youdrink plenty of water to keep stools softand easy to pass.
