Laxative fruits are rich in fiber, water, and natural compounds like sorbitol, promoting regular bowel movements; top choices include prunes (dried plums), known for sorbitol and fiber, alongside kiwifruit (fiber, enzymes), figs, dates, and apricots (fiber, cellulose), apples and pears (fiber, pectin, water), and berries. These fruits aid digestion by adding bulk, softening stools, and stimulating peristalsis, with prune juice being a popular, mild laxative option for kids and adults.
Prunes and prune juice live up to their reputation as foods to help constipation due to a unique ingredient. In addition to fiber, prunes are rich in a naturally occurring sugar alcohol called sorbitol.
Fiber
5 natural laxatives to prioritize for better bowel regularity
“Bananas, when fully ripe, contain soluble fiber and thus can help treat constipation,” Lee says. “However, unripe, or green, bananas have high levels of resistant starch, which can be very binding and cause constipation.” Because of this, unripe bananas can be used to treat diarrhea, she notes.
Unripe or under-ripe green bananas cause constipation because they still have a lot of starch, which can be hard for the body to digest. Bananas also contain dietary fiber (pectin), which draws water from the intestines toward the stool.
Berries: such as blueberries, raspberries, strawberries are all juicy berries that are very useful in treating constipation because they are rich in antioxidants, fiber and contain very few calories.
Try These Tricks for Quick Bowel Movement Stimulation
To avoid constipation in Japan, focus on hydration, fiber-rich Japanese foods (seaweed, soy, daikon, fruits/veggies), regular exercise, and routine, while also trying local fiber drinks like Fibe-Mini or Zero Cider and considering traditional remedies like daikon radish soup or herbal supplements like Daikenchuto (TJ-100) if needed.
Coffee has a laxative effect, so if you have loose poo or diarrhoea, you may want to reduce or stop drinking coffee. However, if you are constipated, it may help you to poo regularly again. Herbal teas can help with different bowel problems.
Eggs. Some evidence suggests that eating too many eggs can worsen constipation. Although eggs are high in protein, they are often low in fiber, which slows digestion and worsens constipation.
What fruits are highest in fiber?
Fruit is rich in natural fibers and sugars. Eating too much fiber may give some people diarrhea. The combination of high liquid, high fiber, and some sugars may have a natural laxative effect, which could lead to diarrhea for some people.
Papaya is known as the “digestion king.” It has a special component called papain that helps break down food efficiently. Benefits: Helps with constipation. Reduces bloating.
This citrus powerhouse is a triple threat: Oranges have lots of stool-softening vitamin C, fiber to keep things moving, and naringenin, a flavonoid that some research suggests can work like a laxative. Pack an orange as a portable snack or top your salad with orange segments.
The 10 most constipating foods often include dairy products, red meat, fried foods, processed foods/fast food, white bread/refined grains, sugary snacks, unripe bananas, chocolate, alcohol, and caffeine, primarily because they are low in fiber and high in fat, sugar, or compounds that slow digestion, leading to harder, slower stools; adding fiber and fluids helps prevent constipation.
The "Japan 5-minute rule" refers to extreme punctuality, meaning you should arrive 5 minutes before a scheduled time (e.g., 9:55 AM for a 10:00 AM meeting) to be considered "on time," as being exactly on time is seen as late, showing respect and reliability; it's part of the Japanese concept of go-fun-mae koudou (five-minute prior action). This emphasis on being early is deeply cultural, contrasting with many Western norms, and applies to business, appointments, and even trains, where delays over 5 minutes warrant apologies and certificates.
The leading cause of death in Japan is consistently cancer (malignant neoplasms), accounting for about 30% of all deaths, followed by heart disease, cerebrovascular diseases (stroke), and pneumonia, with aging-related conditions like Alzheimer's also rising due to Japan's aging population. While cardiovascular diseases (heart disease, stroke) are significant, cancer has been the top killer since the 1980s, with lung, stomach, and colon cancers being prominent.
The "3 poop rule," or "three-and-three rule," is a guideline for normal bowel habits, suggesting that pooping anywhere from three times a day to three times a week is considered healthy, with individual patterns varying widely. It helps identify issues: fewer than three times a week may signal constipation, while more than three times a day (especially with loose stools) might indicate diarrhea, prompting a doctor visit for persistent problems, notes Symprove UK.
Sorbitol causes water to move into your colon, which can help relieve constipation. Try adding a glass of apple, pear, or prune juice to your daily routine. If you're watching your sugar intake, check the nutrition label for total and added sugars.
There is some evidence that probiotics e.g. Bifidobacterium lactis may help with the symptoms of constipation. This strain of probiotic can be found in various products for example, 'Activia' yoghurts (2/day) or 'OptiBac' (choose the one for IBS C) (which is dairy-free).
The Best Fruit for Constipation
The new dietary guidelines, published this week in the Journal of Human Nutrition and Dietetics, say that people experiencing chronic constipation should add kiwi to their diet. It's recommended to eat three kiwifruit daily, with or without the skin, according to the guidelines.
While blueberries are generally considered to be a healthy food, they can sometimes cause digestive issues like constipation or diarrhea. If you eat too many blueberries, you may experience stomach pain or cramping.
The answer to — is honey good for constipation — is yes. Honey for constipation relief is a well-known cure because it acts as a mild laxative. Honey is laden with enzymes that aid digestive health. You can have honey by itself or even add it to a glass of warm water to treat constipation and stabilise digestion.