6 foods to eat for constipation!

Verified on 05/17/2023 by Alexane Flament, Editor
6 aliments à manger en cas de constipation !

Do you suffer from constipation and often wonder about the best way to eat? Many French people suffer from constipation.

In fact, between 15% and 20% of the French population suffer from temporary or regular constipation.

However, it is often the result of poor eating habits. Would you like to adapt your diet to your metabolism? Here’s how!

The berries

Berries are considered one of the best foods for constipation, thanks to their high fiber and water content.

In fact, berries are a source of both soluble fiber, which helps soften stools, and insoluble fiber, which helps food move more quickly through the intestines.

Raspberries are the best berries for relieving constipation. There are about 8 g of fiber in a cup of raspberries!

However, you can also relieve constipation with blackberries, bilberries or strawberries.


An adult needs around 25 to 30 g of fiber per day. One cup of raw prunes contains around 12 g of fiber!

What’s more, prunes contain a substance that acts naturally as a laxative to prevent constipation.

Drinking prune juice is an excellent alternative if you can’t eat prunes raw!

A study published in American Journal of Gastroenterology found that chronic constipation sufferers experienced significant relief within three weeks of eating prunes daily!


Eating plenty of vegetables is one of the best ways to relieve constipation. Vegetables are rich in dietary fiber, making it easier to pass stools.

Fiber-rich vegetables that can relieve constipation include broccoli, cauliflower, carrots, eggplant, peas, beet, artichokes…


Oats are one of the best foods for preventing constipation. A source of vitamins, rich in minerals and antioxidants that promote intestinal transit!

One cup of cooked oats contains about 4 g of fiber!

The water

As important as nutrition, staying sufficiently hydrated is essential! You need to drink at least 1.5 litres of water a day to maintain adequate hydration.

Most people don’t drink enoughwater.

Brown rice

Unlike white rice, brown rice is rich in fiber. One cup of brown rice contains about 3 g of fiber!