Harvard-Trained Gastroenterologist Recommends 5 Fruits That Naturally Relieve Constipation

If constipation is bothering you, relief might be just a fruit away. Dr. Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, emphasizes the natural digestive benefits of certain fruits that can support regular bowel movements—without relying on medications. With a massive online following, Dr. Sethi shares science-backed gut health advice that’s both effective and easy to follow.

Diet Isn’t the Only Factor

While dietary habits play a vital role in digestive health, factors like low physical activity, medications, and underlying medical conditions can also impact bowel movements. However, tweaking your food choices is often one of the simplest steps toward better digestion.

Here are five fruits Dr. Sethi recommends, along with other gut-friendly lifestyle tips.

Start With Movement

Before diving into the fruit list, Dr. Sethi highlights the importance of physical activity. Even basic exercises like walking or stretching can help stimulate intestinal movements and ease constipation. Staying active is key to staying regular.

1. Papaya

Papaya is more than just a tropical treat. It contains papain, a natural enzyme that helps break down proteins and supports smooth digestion. Adding papaya to your diet can be particularly helpful if you’re struggling with constipation.

2. Kiwi

Kiwi offers a powerful blend of soluble and insoluble fiber, which work together to soften stools and promote bowel movements. It also contains actinidin, an enzyme that helps improve digestion and gut motility.

3. Pears

With their high fiber content—especially when eaten with the skin—pears can help bulk up and soften stools. They also contain sorbitol, a natural sugar alcohol that draws water into the intestines, easing constipation. However, moderation is key, as too much sorbitol may cause bloating.

4. Prunes

Long known as a natural remedy for constipation, prunes contain both insoluble fiber and sorbitol. This combination makes them effective in adding bulk and moisture to stool, making it easier to pass.

5. Apples

Apples are a convenient, fiber-rich fruit that supports regular digestion. Eating them with the peel adds even more fiber, making them a great option for anyone looking to improve gut health on the go.

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Other Gut-Friendly Tips

• Hydration: Drinking plenty of water is essential to keep stool soft and easy to pass.
• Fiber-Rich Diet: Include oats, leafy greens, legumes, and whole grains in your meals.
• Gentle Movement: Incorporate yoga, stretching, or walking into your routine to stimulate digestion.
• Avoid Processed Foods: Stick to whole, natural foods for better gut health.

Let Nature Lead the Way

Instead of depending on chemical laxatives, Dr. Sethi recommends turning to nature’s own solutions. A combination of fruit, hydration, movement, and a balanced diet can help you stay regular—naturally and gently.