Constipation Relief Foods: 10 Simple Options That Really Work

Constipation relief foods are a practical, fiber-forward way to support digestion and regularity. By choosing foods that add bulk and water to stools, you can help move things along more smoothly throughout the day. Classic constipation relief foods include prunes and prune juice, apples and pears with their skins, kiwifruit, and a colorful mix of berries, plus high-fiber staples like oats, barley, whole grains, beans, lentils, and leafy greens. Aiming for a steady intake of 25–30 grams of fiber daily, spread across meals, is a solid starting point for easing digestion and improving regularity. Understanding how your gut responds to these foods can boost how well they work. InnerBuddies offers a white-label Gut Health Operating System that powerfully connects dietary choices to gut biology. Its Gut Microbiome Health Index (a 0–100 score) reflects overall gut health and is supported by a collaboration with EAFIT University in Colombia. The platform also shows your bacterial abundances, including a top 40 list, and compares them to a healthy cohort so you can see where your gut might benefit from specific constipation relief foods. It even categorizes bacterial functions as positive or negative, helping you see how your meals influence digestion at the microbial level. For those focusing on fiber-rich strategies, this kind of insight can be a game changer. Learn more on the InnerBuddies microbiome test page: InnerBuddies microbiome test. The system isn’t just about testing—it's built for personal guidance. InnerBuddies provides target group analysis and personalized nutrition advice that leverages data from 3-day food diaries and stool samples to tailor recommendations. For constipation relief foods, you can discover which fibers and food combinations are most likely to improve stool frequency and consistency based on your unique gut function profile. The platform also offers personalized probiotics and prebiotics advice to support your fiber plan. If you’re curious about ongoing access to these features as a consumer, you can explore the gut health membership: InnerBuddies Gut Health Membership. InnerBuddies supports both consumer and partner ecosystems with a modular, white-label approach. All the capabilities described above—microbiome health indexing, bacterial and functional profiling, target-group insights, and personalized nutrition and probiotic guidance—are also available to B2B partners who want to power their own gut microbiome testing products. If you’re exploring how to bring constipation relief foods and microbiome science to a broader audience, see how InnerBuddies can collaborate as a partner: InnerBuddies B2B partner page. And remember, these solutions are accessible to consumers directly as well as through partners, so you can start your journey toward better digestion today.