Foods to ease constipation fast
Pro Research Analysisby 
Searched over 200M research papers
Effective Foods to Ease Constipation Fast
Constipation is a common issue that affects many individuals, impacting their quality of life. Fortunately, certain foods can help alleviate constipation quickly and effectively. This article explores various foods and their mechanisms in easing constipation, based on recent research findings.
High-Fiber Foods: Bran, Prunes, and Figs
Bran
Bran is a well-known remedy for constipation due to its high fiber content. Fiber increases stool bulk and promotes regular bowel movements. Studies have shown that incorporating bran into the diet can significantly improve stool frequency and consistency1 4.
Prunes
Prunes are another effective food for relieving constipation. They contain both soluble and insoluble fiber, as well as sorbitol, which acts as a natural laxative. Research indicates that prunes can enhance stool frequency and ease defecation1 4 6.
Figs
Figs are rich in fiber and have been shown to improve bowel movements. They work similarly to prunes by increasing stool bulk and promoting regularity1 4.
Fruits: Kiwifruit and Mango
Kiwifruit
Kiwifruit is highly effective in treating constipation due to its high fiber content and the presence of actinidin, an enzyme that aids digestion. Studies have demonstrated that kiwifruit can significantly improve stool frequency and consistency1 4 6.
Mango
Mangoes are not only rich in fiber but also contain polyphenols, which have anti-inflammatory properties. Research has shown that consuming mangoes can improve constipation symptoms more effectively than an equivalent amount of fiber alone, by enhancing stool frequency and consistency and reducing intestinal inflammation3.
Whole Grains: Rye Bread
Rye bread has been found to be more effective than wheat bread and some laxatives in relieving constipation. It shortens total intestinal transit time, increases weekly defecations, and softens stools without causing adverse gastrointestinal effects2.
Fiber-Rich Porridge
A study on geriatric patients found that a daily consumption of a fruit- and fiber-rich porridge significantly improved stool frequency and reduced the need for laxatives. This porridge was well-tolerated and liked by the patients, making it a practical option for constipation relief5.
Synbiotic Yogurt
Synbiotic yogurt containing konjac mannan oligosaccharides and Bifidobacterium animalis ssp. lactis BB12 has been shown to alleviate constipation by modulating gut microbiota and related pathways. This yogurt increases fecal weight and gastrointestinal transit rate, making it an effective functional food for constipation relief7.
Okara Soup
Okara, a byproduct of soymilk manufacturing, is rich in dietary fiber and has been found to improve defecation habits in young women with self-reported constipation. Regular consumption of okara soup increased bowel movement frequency and reduced abdominal bloating8.
Mulberry
Mulberry fruit has been traditionally used to treat gastrointestinal issues. Recent studies have shown that mulberry can prevent constipation by increasing fecal water content, promoting gastric evacuation, and enhancing gut microbiota composition9.
Inulin and Isomalto-Oligosaccharide
Inulin and isomalto-oligosaccharide are soluble fibers that can alleviate constipation by modulating gastrointestinal motility-related hormones and improving fecal microflora. These fibers increase the production of short-chain fatty acids, which are beneficial for gut health10.
Conclusion
Incorporating high-fiber foods such as bran, prunes, figs, kiwifruit, and mango into your diet can significantly ease constipation. Whole grains like rye bread, fiber-rich porridge, synbiotic yogurt, okara soup, mulberry, and soluble fibers like inulin and isomalto-oligosaccharide are also effective options. These foods not only improve stool frequency and consistency but also promote overall gut health, providing a natural and convenient alternative to traditional laxatives.
Sources and full results
Most relevant research papers on this topic
Review of Constipation Treatment Methods with Emphasis on Laxative Foods
Laxative food ingredients, such as bran, prune, fig, kiwifruit, and flax-seed, may be effective treatments for constipation, along with lifestyle modifications and daily exercise.
Systematic ReviewConstipation is relieved more by rye bread than wheat bread or laxatives without increased adverse gastrointestinal effects.
Rye bread effectively relieves mild constipation and improves colonic metabolism compared to white wheat bread and laxatives without increasing gastrointestinal adverse effects.
RCT
Very Rigorous JournalPolyphenol‐rich Mango (Mangifera indica L.) Ameliorate Functional Constipation Symptoms in Humans beyond Equivalent Amount of Fiber
Mango consumption significantly improves symptoms and biomarkers of chronic constipation beyond an equivalent amount of fiber.
RCT
Rigorous JournalFruit and fibre (Pajala porridge) in the prevention of constipation.
A daily fiber-rich porridge effectively reduces the need for laxatives and improves comfort in geriatric patients, reducing costs by 93%.
RCTSynbiotic yogurt containing konjac mannan oligosaccharides and Bifidobacterium animalis ssp. lactis BB12 alleviates constipation in mice by modulating the stem cell factor (SCF)/c-Kit pathway and gut microbiota.
Synbiotic yogurt containing konjac mannan oligosaccharides and Bifidobacterium animalis ssp. lactis BB12 alleviates constipation in mice by regulating gut microbiota and related pathways.
Non-RCT
Animal StudyRigorous JournalIntake of okara soup for 2 weeks for breakfast improved defecation habits in young Japanese women with self-reported constipation: A randomized, double-blind, placebo-controlled, intervention study.
Intake of okara soup for 2 weeks for breakfast effectively increases bowel movement frequency and improves defecation habits in young women with self-reported constipation.
RCTProtective effect of mulberry (Morus atropurpurea) fruit against diphenoxylate-induced constipation in mice through the modulation of gut microbiota.
Mulberry consumption effectively prevents constipation in mice by increasing fecal water content, promoting gastric evacuation, and increasing gastric-intestinal transit rate.
RCTAnimal StudyInulin and isomalto-oligosaccharide alleviate constipation and improve reproductive performance by modulating motility-related hormones, short-chain fatty acids and faeces microflora in pregnant sows.
Inulin and isomalto-oligosaccharide alleviate constipation, optimize intestinal flora, and promote reproductive performance in pregnant sows by modulating hormones, fatty acids, and fecal microflora.
RCTAnimal StudyRigorous Journal