Forget Fiber: Science Reveals the Real Foods That Relieve Constipation Fast

For decades, people have heard that fiber is the best solution for constipation. However, new research says there’s more to the story. Scientists have discovered several foods for constipation relief that work faster and more effectively than fiber alone.
According to the study, fermented and hydrating foods can make a big difference. For example, yogurt, kefir, miso soup, and sauerkraut introduce good bacteria to the gut. These probiotics improve digestion and make it easier for your body to process waste.

Hydration and Healthy Fats Matter Too

In addition, researchers highlight the importance of hydration and natural fats. Foods like avocados, chia seeds, and olive oil help soften stool, while water-rich fruits such as watermelon and oranges prevent dehydration.
Therefore, eating a mix of these foods may provide relief within days — without depending only on fiber supplements.
Experts also recommend limiting processed foods, which can slow digestion. Instead, choose whole, nutrient-rich meals and stay active. A short daily walk can stimulate your digestive system and support long-term gut health.
As a result, your diet doesn’t have to be boring or restrictive. By combining hydration, probiotics, and healthy fats, you can maintain regularity naturally and feel lighter every day.