The 5 Most Laxative Foods in the World: Natural Remedies for Combating Constipation
Kiwifruit is another promising option for people who struggle with constipation.
It provides dietary fiber and contains water, which can contribute to softer stools. Research has also investigated whether eating kiwifruit regularly can improve bowel frequency and other constipation-related symptoms.
A systematic review and meta-analysis published in Alimentary Pharmacology & Therapeutics found that certain fruits, particularly kiwifruit, may improve bowel movement frequency in adults with chronic constipation. However, the evidence is not strong enough to guarantee the same results for everyone.
How to include kiwifruit in your diet
Try eating kiwifruit as part of breakfast or as a snack between meals.
You can:
- Eat it fresh with a spoon.
- Add sliced kiwifruit to oatmeal.
- Combine it with other fruits in a bowl.
- Blend it into a smoothie without straining away the pulp.
Some clinical guidance suggests that eating two to three kiwifruits daily for several weeks may help people with constipation.
If you are not accustomed to eating much fiber, start with a smaller serving and increase gradually.
Kiwifruit may be especially worth trying if you want a fruit-based option that has been studied specifically for constipation.
3. Pears: A Sweet Way to Increase Fiber Intake
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Pears are a convenient source of dietary fiber and contain sorbitol, which can help draw water into the intestines.
Fiber adds bulk to stool and helps support normal bowel function, while adequate fluid intake helps fiber work effectively.
Eating pears with their skin, after washing them thoroughly, generally provides more fiber than eating peeled pears.
