As you may know there are many different things that can cause constipation, from not enough fluid intake, to a lack of fiber in your diet. Believe me…….I know exactly how you feel, so here are our top 5 Foods that can help with constipation.


From chia’s to kiwi, it’s amazing to think that the 5 foods below are rather awesome when it comes to cleaning you out.  After researching I understood why they have become top in the movers and shakers department. It’s most likely their rather high fibre content and their ability to get things moving and create regular bowel movements. Luckily, there are a few simple dietary changes you can make to help get things moving again. 


What is Constipation?

Constipation is a common condition that affects individuals no matter what age you are  Common symptoms of constipation are infrequent bowel movements, getting frustrated with the difficulty in passing stools, and not fully emptying your bowels.

Being constipated can turn your stools into lumpy rock hard nuggets or bite-sized pebbles and often accompanies  painful bowel movements, bloating, discomfort, and the relentless feeling of having that backed-up feeling.


What is the average amount of grams of dietary fibre needed for an adult each day?


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According to the recommended fibre intake for an adult ranges from 22 to 34 grams per day depending on your age. I think that most people often struggle to reach that amount of fibre in their diet each day.

It probably doesn’t cross most peoples minds about what amount of fiber is actually in their food that they are eating at the time. Say if you’re eating white rice, 100gms of fiber is only 0.4gms compared with brown rice which is fiber rich with 1.8 gms of fiber per 100gms.


How to Increase the Fibre content in your diet.

Here are just a few ways to get more fibre

  • Instead of white bread and pasta go for the wholegrain and Wholemeal versions.
  • Eat fruit raw and whole instead of premade manufactured fruit juices. Cold pressed vegetable juices seem to work a treat.
  • Add salads, leafy greens and vegetables to lunches and dinners.
  • Try going for less processed foods like nuts instead of packaged snacks and chips.
  • Adding pulses like lentils and black beans
  • Start by adding one or more of the 5 Foods that can help with constipation below.


Foods high in fibre that can help with constipation


1. Chia seeds


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Number one on the list is Chia Seeds. These little black and white seeds maybe cute but don’t be fooled by their appearance. These tiny morsels are mega high and an excellent source of fiber (plus they have great protein content and contain vitamins and minerals) and help to keep things moving through your digestive system.

FIBRE CONTENT: 2 tablespoons have a big 11 grams of fibre.

Chia seeds have both the soluble kind of fibre that forms that gel-like consistency, and the insoluble kind that helps with digestion. This fiber wont dissolve in water.

It stays bulky in your digestive tract helping move things along. (creates bulk in the stool). Honestly these chia seeds are one of the best 5 foods that can help with constipation.



Here are a few ways you can add chia seeds to your diet:

  • Add them to a smoothie in the morning. If left for a little while in the smoothie the chia seeds will soften slightly
  • Sprinkle in salads or on roasted veggies. The chia seeds will remain crunchy and have a slightly nutty taste.
  • Make a chia seed pudding for a healthy dessert, breakfast or for snacking. Try our awesome Strawberry Chia Seed Pudding. Or our even simpler 4 Ingredient Chia Pudding recipe. The chia seeds become soft  and easy to eat after around 4 hours in the fridge or overnight is even better.


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2. Kiwi


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This fuzzy fruit is a good source of both soluble and insoluble fiber, which can help to ease constipation and contains a rather cool ingredient called actinidain which helps stimulate bowel movements.


 FIBRE CONTENT:  One small kiwi 68 g contains 2 g per fruit

Easy enough to throw a couple of these into your lunchbox or handbag as the perfect snack foods. Cut them in half and scoop out with a spoon.

Kiwi fruit is a delicious and nutritious way to help relieve constipation. So if you’re looking for a natural remedy for your next bout of constipation, be sure to give kiwi fruit a try!




3. Pears


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Pears also have soluble fibre found in the white fleshy part, and insoluble fibre found in skin which is pectin. So these dynamic duo’s make for the perfect elimination effect.

The other ingredient pears have is sorbitol – a natural occurring fructose that will draw water in to help move things along..

Some people absorb fructose poorly and this is where it pulls water in to help stimulate a bowel movement.

Honestly when you are busting to get a bowel movement happening I always knew pears were pretty good to eat, but I didn’t realise exactly HOW good they were.

 FIBRE CONTENT: . One medium pear  180 g contains 6g of fiber.




4. Apples


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Just like pears, apples contain pectin and found in the skin and flesh and help reduce constipation by adding bulk to stool and making it easier to pass which is what we need. . So is the saying true

“An apple a day keeps the doctor away”?. 

Well they are really easy to pack as a snack.  Fresh apples make the best fibre content especially  with the skin on.  Removing the skin will lessen the fibre content.

 FIBRE CONTENT: . One medium apple 180 g contains 4.4 g of fiber.




5. Oats


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If I need to up the fibre content but really want to make a sweet snack, oats is the go to ingredient.  Oats can create a large range of tasty snacks, biscuits and breakfasts while still providing  great fibre content..

They are filling (keep you sustained so you don’t reach for that sugary muffin at morning tea), and also full of amazing health benefits helping lower cholesterol, improve gut health.. Think they are pretty amazing.

 FIBRE CONTENT:  100 g of oats contains 8 g of fiber. (a good source of fiber content)



We use oats in our Apricot and Date Balls recipe. Oats can also be blitzed into oat flour and are a great alternative to highly processed flours.  They are simple and very cheap to buy and great as a pantry staple.  You can add them to smoothies, yogurt, or cereal. They make awesome Anzac biscuits and oatmeal bars.

If you’re looking to relieve your constipation, eating high fibre foods is a great place to start. So load up on the fruits, vegetables, whole grains, nuts, get plenty of water and watch your bowel movements become more frequent, bulkier, softer and easier to poop.


Another 5 foods that can help with constipation

This may only be our Top 5 Foods that can help with constipation but honestly there are lot’s of other great foods you can eat that can help with constipation relief.


  • Nuts & seedsflax seeds contain 27 grams of fiber per 100g
  • Prunes – 100gms = 7.4 grams of fiber and prune juice contains 1.1gms per 100 mls.
  • Dried fruitapricots 7 grams of fiber in 100g Medjool dates contain 6.7 grams of fiber per 100 g
  • Brussel sprouts = 3.8 grams of fibre in 100g
  • Popped pop corn – This is kinda fun to know as 100 grams of popcorn contains 13 grams of fiber. So no feeling guilty eating this at the movies anymore! 🍿😁


Two Most Important Ingredients for Constipation Relief

Drink more water.

Well this goes without saying….water seems to be the cure for a lot of ailments.  Drinking plenty of water also helps to bulk up stools to make them softer and easier to pass.

Physical Activity.

Exercise is also known to help get things moving along.  I’ve often found just walking or doing gentle yoga or Pilates can make a world of difference.


With all that said If you may be suffering from chronic constipation it’s always best to seek the help of a healthcare professional.




About Sonya

5 Foods That Can Help With Constipation 1Helloooo, I'm Sonya and I'm one of those late starter's in the exercise department. (but you know you're never too late to start). A retired beauty therapist who likes geeking out in the online world, loves 4-legged fury friends, baking and gardening.