If you’re tired of being told to “just eat more fiber” every time you have constipation, you’re not alone.

Constipation is more than just an occasional inconvenience—it can affect everything from digestion and energy levels to mood and appetite. Yet, the typical advice to “just eat more fiber” often doesn’t work. For many people, it may even make things worse, especially when the wrong types of fiber are used without proper hydration or gut support.

At Nouriva, we believe in addressing the root causes, and food is one of the most effective tools to do that. Below are seven functional foods that have consistently helped clients improve regularity, gently and naturally, without relying on teas, over-the-counter laxatives, or harsh quick fixes.

1. Kiwi – A Small Fruit with Big Gut Benefits

Kiwi is more than just a vitamin C powerhouse. Green kiwi, in particular, contains actinidin, an enzyme that enhances intestinal motility.

Why it works:

• Naturally stimulates gut movement
• Gentle on the digestive system
• Rich in fiber, enzymes, and antioxidants

How to use:

Eat 1–2 green kiwis daily, ideally on an empty stomach. Clinical results show improvement in bowel frequency within a week for many individuals.

2. Soaked Prunes – A Reliable Classic

Prunes are a time-tested remedy for a reason. They contain sorbitol, a natural sugar alcohol that draws water into the colon, softening stool and supporting natural elimination.

Why it works:

• Combines fiber, sorbitol, and polyphenols
• Naturally stimulates peristalsis
• Supports gut microbiota diversity over time

How to use:

Soak 4–6 prunes overnight and consume them first thing in the morning with warm water. Stewed prunes or prune puree can also be used in breakfast dishes or smoothies.

3. Cooked Spinach – Magnesium + Moisture for the Colon

Leafy greens like spinach provide magnesium, which acts as a natural muscle relaxant, easing intestinal contractions and promoting bowel movement.

Why it works:

• Supports gut motility via magnesium
• Cooked form aids digestion and absorption
• Also provides fiber, folate, and hydration

How to use:

Incorporate 1 cup of cooked spinach into daily meals—add it to soups, khichdi, dals, or sauté lightly with ghee and garlic.

4. Chia Seeds – A Gentle, Hydrating Fiber Source

Chia seeds absorb water and form a gel-like consistency that bulks up and softens stool. Unlike coarse bran, they tend to be well-tolerated and soothing to the gut lining.

Why it works:

• Rich in soluble fiber and mucilage
• Helps retain water in stool
• Nourishes gut bacteria and intestinal lining

How to use:

Soak 1 tablespoon of chia seeds in water overnight. Consume in the morning by adding to smoothies, overnight oats, or lemon water. Avoid consuming dry.

5. Psyllium Husk – A Therapeutic Bulking Agent

When tolerated well, psyllium husk is one of the most effective fiber supplements for managing constipation. It’s especially useful for individuals with IBS-C or irregular bowel patterns.

Why it works:

• Increases stool bulk and moisture
• Improves gut transit time
• Supports satiety and metabolic health

How to use:

Start with ½ to 1 teaspoon mixed in warm water, followed by another glass of water. Take between meals or before bedtime. Always pair with adequate hydration.

6. Ripe Papaya – Natural Enzyme Support

Papaya contains papain, a natural enzyme that supports digestion and stomach emptying. It also has a mild laxative effect in some individuals and is typically well-tolerated.

Why it works:

• Supports digestive enzyme activity
• Helps reduce bloating alongside constipation
• Provides fluid, fiber, and a soothing texture

How to use:

Eat ½ to 1 cup of ripe papaya mid-morning or post-lunch. Can also be lightly stewed for those sensitive to raw fruit.

7. Ghee with Warm Water – A Gentle Ayurvedic Approach

Used in traditional medicine for centuries, ghee (clarified butter) can help lubricate the intestines, especially in cases of dry, hard stools.

Why it works:

• Lubricates the digestive tract
• Stimulates bile production and intestinal movement
• Supports overall gut lining integrity

How to use:

Add 1 tsp of ghee to a cup of warm water and consume first thing in the morning or before bedtime.

Other Functional Foods That May Help:

• Stewed apples with cinnamon – Rich in pectin and polyphenols; supports gut lining
• Flaxseeds (soaked/ground) – Alternate to chia seeds, also effective in softening stool
• Soaked fenugreek seeds (methi) – Useful for gut sluggishness and digestive stagnation
• Barley water – Hydrating and soothing, especially helpful when constipation is paired with acidity or heaviness

Practical Considerations:

🧴 Hydration is essential:

No fiber-rich food will help without enough water. Aim for 2.5 to 3 liters/day.

🚶‍♀️ Movement matters:

A simple walk after meals can significantly support digestion and gut motility.

🧠 Manage stress and sleep:

The gut-brain connection plays a critical role in bowel regularity. Stress, erratic sleep, and overthinking are often hidden contributors to constipation.

🪑 Train your rhythm:

Establish a consistent morning routine and allow unhurried time post-waking to activate the body’s natural elimination cues.

When to Look Deeper

If constipation persists despite diet and lifestyle changes, it may be a sign of deeper imbalances—such as gut dysbiosis, thyroid issues, slow motility, or nervous system dysregulation. At Nouriva, our approach focuses on understanding the whole picture—not just the symptom.

Looking for Personalized Support?

We offer evidence-based, client-centric consultations to help address gut health challenges like constipation, bloating, or irregular digestion—using food, functional nutrition, and lifestyle strategies tailored to you.

Explore our programs or get in touch