Natural laxatives, like papaya, oranges and plums, are great options that stimulate bowel movements and combat constipation. These fruits are high in fiber and can kick-start your bowel routine and add bulk to your stools.

Natural laxatives should also be rich in water, which is essential for the formation of stool and also important for relieving constipation.

Consuming naturally laxative fruits on a daily basis and incorporating them into your meals and snacks is a great way of ensuring adequate fiber intake (which is 25g to 38g per day for adults). These fruits should ideally be consume in their natural form and with the peel when possible, or added to yogurts, baked goods and salads.

Natural laxatives for constipation

Some naturally laxative fruits you can consume include:

1. Papaya

Papaya is very rich in water and fiber, and is well-known for its ability to help with overall digestion. The "formosa" papaya variety contains even more laxative properties than the common papaya, as it has almost twice the amount of fiber (1.8g vs 1g respectively, both which are still ample amounts).

These two varieties of fruit contain about 11 g of carbohydrates and 40 calories for every 100 g, in addition to nutrients such as magnesium, potassium, and vitamin C.

2. Cherries

Cherries contain about 1.5 g of fiber for every 100 g of fresh fruit, and only 33 calories, which makes this fruit a great option for the overall diet and intestinal health. In addition, this same amount of acerola has 12 times the daily recommended amount of vitamin C for an adult, so it’s richer in this vitamin than orange and lemon, for example.

3. Plum

Plums, both fresh and dried (prunes), are rich in fiber and are a great food for intestinal health. Each black plum has about 1.2 g of fiber, in addition to providing phosphorus, potassium, and B vitamins to the body.

An important tip is to look at the product label when eating prunes to check if there is sugar added to the product, which greatly increases the calories of the plum and can impede weight loss. Prunes without added sugar are best.

4. Orange

Oranges are rich in water, which helps to hydrate he intestines and stool. They also provide a lot of bagasse (pulp, rind, and seeds), which have high fiber content to promote digestion. One orange contains about 2.2 g of fiber, which is a greater amount of fiber than the amount in 1 slice of brown bread, for example.

However, it’s important to remember that orange juice has virtually no fiber, because when the fruit is squeezed just for the juice, the bagasse ends up being wasted, along with the peel. Therefore, oranges in the form of juice is not an optimal laxative option.

5. Avocado

Avocado is a champion in fiber content: 100 g of this fruit contains about 6 g of fiber. It’s also rich in fats that are good for the body and that help with the passage of stools through the intestine. It also helps to promote cardiovascular health and improve levels of good cholesterol.

6. Banana

Although bananas are known to slow down digestion, each banana contains at least 1 g of fiber. The secret is to eat this fruit when it’s very ripe, so that its fibers will be readily available to promote intestinal transit. On the other hand, those who need to control diarrhea should eat a banana when it's still half green, as its fibers will help to slow digestion. Learn more about why bananas are good for you and how to consume them.

Even better than this fruit in its fresh state is green banana biomass. It contains a high fiber content and is a naturally probiotic food, which helps to restore intestinal flora.

7. Fig

Two fresh figs have about 1.8 g of fiber and only 45 calories, making it a great option to satisfy appetite for longer. As in the case of plums, when buying dried figs go for those with no added sugar by checking the ingredient list on the product label.

Read more about why figs are good for you and how to consume them.

8. Kiwi

Each kiwi has about 2 g of fiber and only 40 calories, which also makes this fruit a great way to maintain intestinal health within a weight-loss diets. In addition, 2 kiwis provide an adult's daily vitamin C requirement and have a strong antioxidant power, helping to prevent diseases and improve skin health.

9. Jackfruit

Jackfruit is high in fiber, and contains 2.6 g of fiber for every 100 g of the fruit. Therefore it is a great natural laxative for combating constipation.

10. Rose apple

Although not as common, the rose apple is one of the fruits that has the highest fiber content: 1 rose apple provides about 2.5 g of fiber, an amount that is often found in 2 slices of whole grain bread. In addition, it has only 15 calories per fruit, much less than most fruits, which is great for weight loss and reducing the feeling of hunger.

11. Pear

Each pear, when eaten with its peel, has about 3 g of fiber and only 55 calories, which makes this a very beneficial fruit for intestinal health. A good tip for weight loss is to eat a pear about 20 minutes before a meal, as this way its fibers will act in the intestine and generate a feeling of satiety, which reduces the feeling of hunger at the time of the meal.

Fiber plays an essential role in adding bulk to the stool and combating constipation. Learn about high-fiber foods that you can incorporate into your diet.

12. Macauba palm

Macauba palm is a great laxative fruit to promote regular bowel movements. 100 g of macauba palm contains 13.4 g of fiber, which can help to add bulk to the stool and promote regular bowel movements.

Also be sure to check out tea for constipation that you can prepare using natural medicinal plants.

Fruit that causes constipation

Some fruits, such as peeled apples and pears, jabuticaba, cashews, guava and green bananas, can cause a build-up of stool in the gut in some people. If you are constipated, you should avoid eating these fruits until bowel movements have returned to normal.

However, it is important to remember that a healthy diet, that is high in fiber and water is often related to regular bowel movements, even if you eat these fruits.

How to get rid of constipation

In addition to increasing your intake of laxative fruits, some simple tips to combat constipation include:

Eat fruits with the skin and pulp whenever possible, as these are rich in fiber
Opt for raw vegetables, as they have a higher fiber content. Learn about other food for constipation that you can add to your diet.
Opt for whole wheat grains, such as whole wheat rice, whole wheat flour, whole gran pasta and whole grain crackers
Consume seeds every day, such as chia seeds, flax seeds, pumpkin seeds and sesame seeds, which can be added to salads and yogurts
Drink at least 1.5 liters of water per day, as water hydrates the intestine and works with fiber to add bulk to the stool

It is also essential to practice physical activity regularly, as exercise stimulates the intestinal muscles, helping with the passage of feces and combating constipation. Check-out other tips for constipation relief.