Constipation: Causes, Natural Remedies, Supplements and Laxatives

Per serving: 2 green kiwifruit (138 g; USDA weight 69 g each). USDA FoodData Central, FDC ID 168153 (Kiwifruit, green, raw). % Daily Value (DV) uses the FDA Daily Values for adults.

How it helps: About one-third of kiwifruit fiber is soluble and two-thirds is insoluble. The fiber holds a lot of water and swells, which makes stool softer and bulkier. Green kiwifruit also contains an enzyme called actinidin that may help digestion, but its role in constipation is not proven.

What studies show: In a 2023 study in New Zealand, Japan and Italy, about 120 adults with constipation (functional constipation or IBS with constipation) ate 2 peeled green kiwifruit a day for 4 weeks, and at a different time took a psyllium fiber supplement for 4 weeks. With kiwifruit they had about 1.5 to 1.7 more complete bowel movements per week, and kiwifruit did at least as well as psyllium. The study was short, it was paid for by a kiwifruit company, and people knew which one they were taking. In a 2021 U.S. study of 79 adults, 2 green kiwifruit a day, prunes and psyllium all improved bowel movements, and kiwifruit had the fewest side effects. That study was too small to show the three are equal. A serving of 2 small kiwifruit is low in FODMAPs, so it may suit people with irritable bowel syndrome (IBS).

Other benefits: Two kiwifruit give more than a full day’s vitamin C. Vitamin C protects cells, helps wound healing and helps you absorb iron from plant foods. Kiwifruit also has vitamin K (needed for blood clotting and bones), vitamin E and copper.

Suggested serving: 2 green kiwifruit a day, with or without the skin. Give it about 4 weeks to judge the effect.

Cautions: Skip kiwifruit if you are allergic to it. People with a latex allergy are more likely to react to kiwi. If you take warfarin, keep the amount of vitamin K you eat about the same each day, so tell your clinician before adding kiwifruit or prunes every day.

Per serving: 2 Medjool dates, pitted (48 g; USDA weight 24 g each). USDA FoodData Central, FDC ID 168191 (Dates, medjool). % Daily Value (DV) uses the FDA Daily Values for adults.

How it helps: Dates add fiber, which adds bulk and helps stool hold water.

What studies show: The evidence is limited. In one small 3-week study of healthy adults, eating 7 dates a day increased how often people had a bowel movement. We did not find good trials in people with constipation.

Other benefits: Dates have potassium, copper, magnesium and vitamin B6. Potassium helps your heart, muscles and nerves work, and eating more potassium and less salt may help lower blood pressure.

Suggested serving: 2 Medjool dates (or a similar small handful of smaller dates) as part of a meal or snack, with a glass of water.

Cautions: Dates are high in natural sugar and calories (about 32 g of sugar in 2 Medjool dates), so count them in your meal plan if you have diabetes or are working on weight. If you have kidney disease or were told to limit potassium, ask your clinician first.

Per serving: 5 prunes, pitted (47.5 g; USDA weight 9.5 g each). USDA FoodData Central, FDC ID 168162 (Plums, dried (prunes), uncooked). % Daily Value (DV) uses the FDA Daily Values for adults.

Sorbitol estimate: about 14.7 g per 100 g of prunes (published food-composition review); USDA does not list it.

How it helps: Prunes work in two ways. Their fiber (about half soluble, half insoluble) adds bulk. They also contain sorbitol, a natural sugar alcohol that the body absorbs poorly. Sorbitol draws water into the bowel, which softens stool.

What studies show: In the 2021 U.S. study, about 100 g of prunes a day (about 10 prunes) increased complete bowel movements, and kiwifruit and psyllium did too. In a 2019 study of 120 adults who ate little fiber, 80 g or 120 g of prunes a day for 4 weeks increased stool weight and how often people went, compared with water alone. Gas was more common with prunes.

Other benefits: Prunes have vitamin K, copper, potassium and manganese.

Suggested serving: Start with 4 to 5 prunes a day with water. If needed and well tolerated, increase slowly. Studies used about 8 to 10 prunes a day.

Cautions: Sorbitol can cause gas, bloating or loose stools, especially in people with IBS. Prunes are high in natural sugar and potassium (see the dates cautions). If you take warfarin, keep your vitamin K intake steady and tell your clinician.

Per serving: 2 fresh plums (132 g; USDA weight 66 g each). USDA FoodData Central, FDC ID 169949 (Plums, raw). % Daily Value (DV) uses the FDA Daily Values for adults.

How it helps: Fresh plums are mostly water and add some fiber. They also contain sorbitol, which draws water into the bowel. They have much less fiber and sorbitol per bite than prunes, because drying concentrates them.

What studies show: We did not find trials testing fresh plums for constipation. The evidence is for prunes.

Other benefits: Plums are low in calories and add vitamin C, vitamin K and potassium.

Suggested serving: 1 to 2 plums with the skin, as part of your daily fruit.

Cautions: Sorbitol in plums can cause gas or bloating in people with IBS.

Per serving: 1 medium apple with skin (182 g). USDA FoodData Central, FDC ID 171688 (Apples, raw, with skin). % Daily Value (DV) uses the FDA Daily Values for adults.

How it helps: A medium apple with the skin has about 4 g of fiber, which adds bulk to stool. Apples also contain fructose and sorbitol, natural sugars that can draw water into the bowel in some people.

What studies show: We did not find good trials of whole apples for constipation. Apples are a good fiber food, but kiwifruit and prunes have the stronger evidence.

Other benefits: Apples are filling for few calories and add vitamin C and potassium.

Suggested serving: 1 medium apple a day, with the skin (much of the fiber is in and just under the skin).

Cautions: Apples are high in fructose and sorbitol, which can cause gas or bloating in people with IBS.

How it works: Psyllium is a “bulk-forming” fiber made from the husks of plantago seeds. It soaks up water and forms a gel, which makes stool softer and easier to pass. The label says it generally produces a bowel movement in 12 to 72 hours.

Evidence: Good for a supplement. The 2025 British Dietetic Association guideline gives psyllium a strong recommendation (low-certainty evidence), and the 2023 U.S. gastroenterology guideline (AGA and ACG) suggests fiber for chronic constipation.

How to take it (adults, per a typical label): about 1 rounded teaspoon of powder (about 3.4 g of psyllium husk) stirred into at least 8 ounces (a full glass) of water or other fluid, up to 3 times a day. Start with once a day and increase slowly over 1 to 2 weeks to limit gas and bloating. Follow the directions on your product, because amounts differ.

Cautions: Always take psyllium with a full glass of fluid. Without enough fluid it can swell and block the throat or esophagus and cause choking. Don’t take it if you have trouble swallowing, or if you might have a bowel blockage (severe belly pain, vomiting, a swollen belly, or not passing gas or stool). Get medical help right away for chest pain, vomiting, or trouble swallowing or breathing after taking it. The label says to take it at least 2 hours before or after prescription medicines, because it can affect how they are absorbed; ask your pharmacist about the timing for your medicines. Some people are allergic to psyllium. If you have been told to limit fluids, ask your clinician before using psyllium. If your constipation is from an opioid pain medicine, ask your clinician first, because bulk fiber without enough fluid or bowel movement can make a blockage more likely. Stop and ask a clinician if constipation lasts more than 7 days or you have rectal bleeding.

How they work: Probiotics are live microbes (bacteria or yeasts) sold as supplements or found in some foods, such as some yogurts. They may change the mix of bacteria in the gut and how the bowel moves, but how much this helps constipation depends on the exact strain.

Evidence: Mixed. The 2025 British Dietetic Association guideline found that probiotics overall may help some people with constipation (low-certainty evidence), and that studied strains of Bifidobacterium lactis increased how often people had a bowel movement (moderate-certainty evidence) but did not change stool consistency. Several other products showed no effect. Results from one strain or product don’t apply to all probiotics, and no single strain can be recommended for every symptom. The 2023 U.S. medicine guideline did not address probiotics.

How to take them: If you want to try one, choose a product that lists the exact strain, take it as the label directs, and give it a few weeks. If nothing changes, there’s no need to keep buying it.

Cautions: Probiotic supplements are sold as dietary supplements, which don’t need FDA approval before they are sold, and some products have contained microbes not listed on the label. Ask your clinician first if you have a weakened immune system or a serious illness, because the risk of harm is higher.

How it works: Polyethylene glycol (PEG) 3350 is an “osmotic” laxative. It holds water in the bowel, so stool stays softer and moves more easily. The label says it generally produces a bowel movement in 1 to 3 days.

Evidence: Strong. The 2023 AGA and ACG guideline gives PEG a strong recommendation for chronic constipation.

Label directions for adults (this label: ages 17 and older): 17 g (one packet, or the bottle cap filled to the line) fully dissolved in 4 to 8 ounces of any beverage, once a day. Don’t take more than directed. If you need it for longer than the label says (more than 7 days), ask your physician for guidance first.

Side effects: loose, watery or more frequent stools; bloating, cramping or nausea.

Cautions (from the label): Don’t use it if you are allergic to polyethylene glycol, or if you have kidney disease unless a doctor advises and supervises. Ask a doctor first if you have nausea, vomiting or belly pain, a sudden change in bowel habits lasting more than 2 weeks, or IBS. Ask a doctor or pharmacist first if you take a prescription medicine. Stop and ask a doctor if you have rectal bleeding, diarrhea, worsening bloating, cramping or belly pain, or you need a laxative for more than 1 week.

How it works: Docusate is a “stool softener.” It acts like a detergent, letting water and fat mix into the stool. The label says it generally produces a bowel movement in 12 to 72 hours.

Evidence: Weak. Studies have not shown docusate works better than a placebo (a dummy pill) for constipation, and it does not add much water to stool. Many clinicians prefer fiber, PEG or senna.

Label directions for adults (100 mg capsules): 1 to 3 capsules a day, in one dose or divided doses.

Side effects: usually mild, such as belly cramps or loose stools. Liquid forms can taste bitter or irritate the throat.

Cautions (from the label): Don’t take it with mineral oil unless a doctor tells you to. Ask a doctor first if you have stomach pain, nausea, vomiting, or a sudden change in bowel habits lasting more than 2 weeks. Stop and ask a doctor if you have rectal bleeding, no bowel movement after using it, or you need it for more than 1 week.

How it works: Senna (sennosides) is a “stimulant” laxative made from the senna plant. It makes the bowel muscles squeeze and move stool along. The label says it generally produces a bowel movement in 6 to 12 hours, so many people take it at bedtime.

Evidence: Fair. The 2023 AGA and ACG guideline suggests senna for chronic constipation (a conditional recommendation based on low-certainty evidence).

Label directions for adults (8.6 mg tablets): start with 2 tablets once a day, preferably at bedtime. The label maximum is 4 tablets twice a day.

Side effects: belly cramps and diarrhea are the most common.

Cautions (from the label): Don’t use a laxative for more than 1 week unless a doctor tells you to. Ask a doctor or pharmacist first if you have stomach pain, nausea, vomiting, or a sudden change in bowel habits lasting more than 2 weeks. Stop and ask a doctor if you have rectal bleeding or no bowel movement after using it. Pregnant or breastfeeding: ask a health professional first.

How it works: Bisacodyl is a “stimulant” laxative. It makes the bowel muscles squeeze and adds water to the bowel. By mouth, the label says it generally works in 6 to 12 hours. The rectal suppository usually works in 15 minutes to 1 hour.

Evidence: Good for short-term use. The 2023 AGA and ACG guideline recommends bisacodyl for short-term or “rescue” use (a strong recommendation).

Label directions for adults: 5 mg tablets: 1 to 3 tablets once a day, swallowed whole with a glass of water. Suppository (10 mg): unwrap it, insert 1 suppository into the rectum pointed end first, and hold it in for about 15 to 20 minutes; use once a day.

Side effects: belly cramps, stomach discomfort and faintness; the suppository can cause rectal burning.

Cautions (from the label): Don’t chew or crush the tablets, and don’t take them within 1 hour of antacids or milk. Ask a doctor first if you have stomach pain, nausea, vomiting, or a sudden change in bowel habits lasting more than 2 weeks. Stop and ask a doctor if you have rectal bleeding, no bowel movement after use, or you need a laxative for more than 1 week.