Want to Poop Easier? A Dietitian Says Eat These 3 Fruits
Health ConditionsDigestive Health

A Dietitian Shares the Top 3 Fruits to Keep You Pooping

A Dietitian Shares the Top 3 Fruits to Keep You Pooping
Everyday Health
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Published on July 2, 2026
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Fruits may not be the first remedy that comes to mind when you’re looking for constipation relief, but there are plenty of reasons why you should think again.

For one thing, fruits are abundant in soluble and insoluble fiber, both essential for healthy digestion. Soluble fiber dissolves in water and forms a gel-like substance in the stomach, which naturally softens stool and makes bowel movements easier to pass.

 Insoluble fiber stays whole as it passes through your digestive tract, and supports healthy movements by adding bulk to your poop.

Another fruit superpower: Many are rich in nondigestible sugars, such as sorbitol and fructose, which help pull water into the colon.

“Lack of fluids is one of the contributing factors for constipation,” explains Laura Ali, RDN, a culinary nutritionist based in Pittsburgh. Nondigestible sugars, she says, “add liquid to the stool, softening it and making it easier for you to pass.”

When you’re feeling backed up, here are three fruits that may help get things moving.

1. Pears

Fiber: 4g per cup

“Pears, especially with the skin on them, are a great source of fiber, both soluble and insoluble,” Ali says. Pear flesh is full of soluble fiber, while the skin is largely insoluble. Eating a pear with the skin on can “add bulk to your stool, helping keep you regular,” Ali says.

In addition to their high fiber content, pears are excellent sources of both fructose and sorbitol. Because fructose and sorbitol don’t get absorbed well in the small intestine, they accumulate in the colon, where they draw water via osmosis.

More water in the colon means softer and bulkier stools that are easier to pass. Young pears primarily contain sorbitol, but as they ripen, they accumulate more fructose.

Similar Fruits

Ali recommends apples or berries if you’re not a fan of pears.

2. Kiwi

Fiber: 2g per medium kiwi

These fuzzy fruits contain an enzyme called actinidin, which helps break down proteins to support digestion.

 “Protein can be slow to digest, and in some people, adding kiwifruit to the diet can speed that up and help prevent constipation. These little fruits are also a good source of fiber and fluid, which help relieve constipation,” Ali says.
Small studies have even suggested that kiwi may help increase spontaneous bowel movements compared with placebo or psyllium husk (a common fiber supplement), though larger studies are needed.

In addition, kiwifruit aids in water retention in the small bowel and ascending colon, which helps with more frequent bowel movements and softer stools. This suggests they can be used as a dietary alternative to laxatives for mild constipation.

Similar Fruits

If you suspect protein as a culprit in your digestive woes, pineapple is a great alternative to kiwi. Pineapple contains a different enzyme called bromelain, which also helps break down protein, Ali says.

3. Prunes

Fiber: About 3g per 5 pitted prunes

Prunes (or dried plums) are rich in both sorbitol and fructose, Ali says, helping draw water into the colon so stool passes more easily. A serving of five or six prunes provides about 6 grams of sorbitol, which can help with pooping. They also contain both insoluble and soluble fiber to help bulk up and soften stool.

Ali recommends eating four to five prunes in one serving. “They are sweet and can be added to cereal or yogurt, salads, grain bowls, or baked goods,” she adds.

Similar Fruits

Ali suggests figs or avocados if you don’t like prunes.

When Will It Start Working?

It can take a couple of days for you to see an improvement in constipation symptoms after eating any of these fruits. But if you haven’t had a bowel movement after three days of increasing your fruit and fluid intake, call your doctor, Ali says.

Laxatives can be an option, however, Ali recommends increasing your fiber and fluids first, along with moving your body more. “If you do decide to try a laxative, you must make sure you are drinking plenty of fluid. Some laxatives, like Metamucil, pull fluid into your GI tract, and without enough liquid, they can further aggravate constipation,” she says.

Keeping a food log or diary can help you monitor which fruits are making a big or little difference in your symptoms, she adds.

Pro Tip: Don’t Forget to Hydrate

As you increase your fiber intake, remember to also drink more water. Relieving constipation involves both upping your fiber and water consumption to help make stools softer and easier to pass through the colon.

Eating too many high-fiber foods without proper hydration can make constipation feel worse.

“As fiber and foods with sorbitol and fructose move through your GI tract, they pull fluid in. If you aren’t drinking enough water, your GI tract won’t have enough to work with, and this may cause further constipation,” Ali says.

While everyone has different hydration needs, Ali recommends aiming for at least six to eight 8-ounce glasses of water daily. 

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Foods for Constipation. Johns Hopkins Medicine.
  2. Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. December 24, 2025.
  3. Katsirma Z et al. Fruits and Their Impact on the Gut Microbiota, Gut Motility and Constipation. Food & Function. October 4, 2021.
  4. Pears, Raw, Bartlett. U.S. Department of Agriculture. December 16, 2019.
  5. Du K et al. Nutrients, Bioactives, Health-Promoting Effects, and Related Products of Pears: Different Varieties, Growth Stages and Parts. Journal of Functional Foods. June 2025.
  6. Kiwi Fruit, Raw. U.S. Department of Agriculture. October 30, 2020.
  7. Bayer SB et al. Habitual Green Kiwifruit Consumption Is Associated With Reduction in Upper Gastrointestinal Symptoms: A Systematic Scoping Review. Advances in Nutrition. May 2022.
  8. Eltorki M et al. Kiwifruit and Kiwifruit Extracts for Treatment of Constipation: A Systematic Review and Meta-Analysis. Canadian Journal of Gastroenterology and Hepatology. October 6, 2022.
  9. Okawa Y. The Impact of Nutritional Therapy on Gastrointestinal Motility in Older Adults. Healthcare (Basel). October 26, 2023.
  10. Bromelain. National Center for Complementary and Integrative Health. November 2024.
  11. Plums, Dried (Prunes), Uncooked. U.S. Department of Agriculture. April 1, 2019.
  12. Bonci L. Myth Busting With a Registered Dietitian: The Truth About Prunes and Prune Juice. California Prunes.
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Reyna Franco, RDN

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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

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