The best fruits for constipation

Sometimes, due to stress, travel issues, poor diet, spending a few days away from home, etc. our regularity when going to the bathroom is affected and with it comes the processes of occasional constipation. For those specific moments it is good to have on hand this list of fruits for constipation, and they are some fruits that serve as a natural laxative.

There are many types of fruits and not all of them are the same, for the mere fact of being fruits, but each one of them has different nutritional values. In this case, we are going to focus on those fruits with more fiber. In this way we will be able to alleviate the process of specific constipation.

If we see that the constipation is not solved, or it is already several days, and even weeks, it is best to go to a specialist and that they give us the best treatment. Many things influence constipation, from the time we eat, if we do sports or not, if we drink more than 1.5 liters of water a day , the amount of fruits and vegetables we consume in a day, if we take a lot of sugars and fats , etc.

It is quite likely that, if we suffer from constipation, we will have to make several drastic changes in our day to day, starting with improving our diet by introducing more vegetables and more fruits, doing sports and eliminating negative foods such as industrial pastries.

Fruits with more fiber

An average adult should consume between 20 and 35 grams of fiber a day , in this way we can regulate our intestinal transit. Not only that, but taking fiber helps to cleanse the body by evacuating waste. In addition, taking good amounts of fiber a day also helps us regulate blood sugar.

Raw coconut

It is rare to see raw coconut in supermarkets and if we find it it is usually somewhat expensive compared to other fruits such as bananas, tangerines or grapes. Coconut has many pros and cons, and we are going to highlight its 5.4 grams of fiber per 100 grams of coconut and its high fat content, which is why we should not consume it very frequently. Even so, it is very tasty and delicious, especially the coconut water that is full of minerals and vitamins that are very important for the body.

We recommend buying a whole small coconut, but be very careful when opening it or we could hurt ourselves a lot.

Un platano encima de un plato amarillo

Banana (especially banana)

The banana, and more specifically the banana, is usually a very cheap fruit, and given its color, flavor and shape, children tend to like it a lot. As an adult, it becomes a very healthy snack to nibble at mid-morning and mid-afternoon.

100 grams of bananas have 3.1 grams of fiber , which is perfect for those constipation processes that tend to appear when we least want, either in full vacation or during exam time. Additionally, bananas have just over 100 calories, although they are high in carbohydrates and therefore not allowed on the keto diet.

Blueberries, plums, and strawberries

Red fruits such as blueberries, blackberries, raspberries, strawberries, plums and such are usually very rich in fiber and, above all, in antioxidants. This is why they could not be missing from this list. For one thing, blueberries have 3.1 grams of fiber , plums 1.9 grams, and strawberries 2 grams of fiber.

It is recommended to eat about 5 pieces of fruit a day, and they must be varied. Therefore, from our position, we encourage you to eat blueberries and strawberries, as well as plums, raspberries, blackberries, and all the fruits that we want as long as we do not overdo it, since we will go from constipation to diarrhea and that radical change is nothing good for the body.


Avocados are becoming the base of many breakfasts. An avocado is made up of essential oils, vitamins, minerals, and 3 grams of fiber . We should introduce it into our daily diet. If we don’t want to buy them natural, we can buy some of the guacamole creams and sauces that they sell that are 100% avocado and made in a homemade way.

We can mix avocado with other types of fruits for constipation in such a way that we nourish the body and promote evacuation in a natural way and without overexertion.


Peaches are delicious fruits, with a characteristic smell, very juicy and tasty. Its time is usually from May to September, although the rest of the year we can eat them in syrup or in their juice. The only drawback is that in syrup it usually has a lot of sugar content, as well as in its juice, so these options should be avoided.

If we are in peach season, we must know that this delicious fruit has 2.3 grams of fiber for every 100 grams of product. By eating a medium peach, we have already exceeded 100o grams, although of course, then we remove the pit and skin, and it weighs a little less.

Frutas para el estreñimiento


Pears are a delicious fruit and there are different types. On average, about 100 grams of pear, usually have little more than 2 grams of fiber, specifically 2.2 grams . This is why it is perfect to combine with other fruits to make a fruit-rich fruit salad and end occasional constipation once and for all.

We can put orange, pear, banana and blueberries in a bowl. If we take the fruit in juice, it loses many properties and among them the fiber, so we always recommend eating it directly and if you can with the skin, the better.

Apple (with skin)

The apple is rich in fiber, although not at the level of the fruits that appear in this compilation. The trick of the apple is in its skin, that is why we say that it is better to eat apple as skin and there it is part of the fruits for occasional constipation.

The normal apple contains 2.1 grams of fiber with skin , however, the miniature apples have 1.5 grams of fiber per 100 grams of product. We can eat up to 3 normal apples a day, although we recommend making variations and eating different fruits throughout the day.

Orange and tangerine

Oranges and mandarins are the star fruit of the other and of winter. Its vitamin C content, its smell, taste and the rest of the important nutrients for our organism and our immune system, mean that many oranges and mandarins are sold on cold and rainy dates.

In addition, as of today we already know that oranges have 1.8 grams of fiber for every 100 grams of oranges and 1.7 grams of fiber for every 100 grams of fresh mandarins.

Pineapple and grape

They are two fruits rich in nutrients, as well as tasty and very versatile, since they are used for all kinds of meals. Let’s not forget the pizza with pineapple, which Italians refuse to consider pizza, but we will open that melon on another day.

The grapes come in a thousand different ways and they are in bulk or packaged. Whatever the type, they usually have about 0.9 grams of fiber per 100 grams. For its part, pineapple has 1.2 grams of fiber for every 100 grams of product.

In the case of pineapple, we recommend buying it as fresh as possible, since in syrup it usually loses a large part of its nutrients and fiber, just as if we buy a juice, for my natural and 100% squeezed that is.