7 Foods That Help With Constipation (And 3 That Make It Worse)
What you eat has a direct impact on how your gut moves — but the relationship is more nuanced than "eat more fiber." Some high-fiber foods actually worsen constipation in certain situations. And some foods most people never think of can be incredibly powerful for natural relief.
Here's what I've learned from personal experience and research, and what I share in The Transit Trick.
7 Foods That Help With Constipation
1. Papaya
Papaya contains papain, a powerful digestive enzyme that breaks down proteins and helps move food efficiently through the digestive tract. It also has high water content and soluble fiber, making it a triple threat for constipation.
Best way to eat it: On an empty stomach in the morning, before other foods. This maximises the enzyme activity.
2. Prunes
Prunes are arguably the most well-known natural constipation remedy — and the science backs it up. They contain sorbitol, a natural sugar alcohol that draws water into the colon and softens stool. They also contain fiber and dihydroxyphenyl isatin, which directly stimulates intestinal contractions.
How many: 3–5 prunes soaked overnight in water, eaten in the morning.
3. Ground Flaxseeds
Whole flaxseeds pass through the gut largely undigested. But ground flaxseeds release soluble fiber and omega-3 fatty acids that lubricate the intestinal walls and add gentle bulk to stool.
How to use: 1 tablespoon ground into a smoothie, yogurt, or warm water each morning.
4. Olive Oil
Extra virgin olive oil is often overlooked as a digestive aid. It stimulates the release of bile (which lubricates the gut) and has a mild laxative effect due to its oleic acid content.
How to use: 1 tablespoon on an empty stomach in the morning, or as part of the Morning Mover Smoothie detailed in The Transit Trick.
5. Kiwi
Studies have shown that 2 kiwis per day can significantly reduce constipation symptoms, including straining and incomplete evacuation. Kiwi contains actinidin, an enzyme that accelerates gastric emptying and improves overall gut motility.
When to eat: As a snack or dessert after a meal.
6. Oats
Oats are rich in beta-glucan, a soluble fiber that forms a gel in the gut, softening stool and slowing sugar absorption. Unlike insoluble wheat bran, oats are gentle and unlikely to cause bloating.
Best form: Porridge (cooked oats), rather than granola which often contains added sugars that can irritate the gut.
7. Warm Herbal Teas
Peppermint, ginger, and fennel teas have been used for centuries to support digestion. They relax intestinal muscles (peppermint), stimulate digestive secretions (ginger), and reduce gas and bloating (fennel).
When to drink: Between meals, during your digestive rest window. These teas don't interrupt your body's natural cleansing cycle.
3 Foods That Can Make Constipation Worse
1. Dairy Products
Cheese, milk, and ice cream are among the most common dietary triggers for constipation. Dairy is high in fat and low in fiber, and lactose can slow intestinal transit in people who are even mildly intolerant — which is more common than most people realise.
What to try: A 2-week dairy-free experiment is one of the most revealing tests you can do for your gut.
2. Unripe Bananas
Ripe bananas (yellow with brown spots) are fine for most people. But unripe or slightly green bananas contain high amounts of resistant starch that can significantly slow digestion and worsen constipation.
3. Processed Foods and Fast Food
Ultra-processed foods are low in fiber, high in refined carbohydrates, and often contain additives that disrupt gut bacteria. They're also typically low in water content. The combination is a perfect recipe for sluggish transit.
Putting It All Together
The most effective approach to dietary constipation relief isn't adding one magic food — it's creating a pattern:
- Morning: Warm water + papaya or prunes + ground flaxseed
- Meals: Cooked vegetables, oats, olive oil, legumes
- Between meals: Herbal teas, plain water — nothing else
- Reduce: Dairy, processed foods, unripe fruits
Your gut responds to patterns, not one-off changes. Consistency is everything.
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