Prunes
Prunes are a commonly used fruit for constipation. They are loaded with fiber, with 1 prune containing 0.75g of fiber. The insoluble fiber called cellulose in prunes can increase the amount of water in stools, thus adding more bulk. Also, soluble fiber can be fermented in your colon to generate fatty acids and enhance stool weights. Prunes also contain sorbitol, a sugar alcohol that can pull water and result in laxative effects. Last but not least, phenolic compounds in this fruit can stimulate good bacteria in your gut and contribute to laxative effects. You would eat prunes plain or in stews, smoothies, baked goods, oatmeal, cereals, or salads. [3]
