This article focuses specifically on bowel regularity, rather than gut health in the broader sense. For a wider look at foods that support the gut microbiome generally, see Foods That Support Gut Health, which covers related but distinct ground.
→ New to this topic? Read:How to Improve Gut Health Naturally: A Complete Guide
Foods With the Strongest Evidence for Regularity
- Prunes - Prunes combine fibre with sorbitol, a natural sugar alcohol with a mild laxative effect from drawing water into the bowel. A 2021 US trial comparing prunes, kiwifruit and psyllium in people with chronic constipation used around 12 prunes a day (roughly 100g), providing a fibre amount broadly equivalent to the other two options tested. In that trial, prunes also had a relatively high rate of bloating as a side effect, so tolerance is worth paying attention to individually.
- Kiwi fruit - The same trial used two whole green kiwifruit a day. Kiwi has been studied specifically for bowel frequency and stool consistency, and in that comparison it had a lower rate of side effects such as bloating and gas than either prunes or psyllium. It also contains actinidin, an enzyme involved in protein digestion, though this isn't the established reason for its effect on regularity.
- Psyllium - Psyllium husk is a fibre supplement, rather than a food, tested in the same trial at 12g a day. It has a well established effect on stool bulk and regularity, but is worth discussing with a pharmacist or GP before starting, particularly alongside any medication, since fibre supplements can affect how some medicines are absorbed.
- Fibre-rich whole grains - Oats and barley provide both soluble and insoluble fibre. Barley in particular contains beta-glucan, though it also contains gluten and is not suitable for anyone with coeliac disease or a medical need to avoid gluten.
- Linseed (flaxseed) - Ground linseed adds both soluble and insoluble fibre, and is easily stirred into porridge or yoghurt.
→ Read more:Barley Benefits for Digestion
Supporting Foods
- Legumes - Beans, lentils and chickpeas contribute meaningful fibre and support the fermentation process in the large intestine, alongside their contribution to bulk.
- Leafy greens and other vegetables - These contribute fibre as part of an overall varied diet, alongside fruit more broadly.
- Water - Fibre needs adequate water to function as intended. Increasing fibre intake without also increasing fluid intake can worsen constipation rather than relieve it.
What About Fibre Supplements for Regularity?
Fibre supplements, such as psyllium, can help some people who struggle to reach a comfortable intake through food alone, and are discussed in more detail above.
They're not automatically better or worse than food-based fibre, but they typically isolate one type of fibre rather than the natural mix found in whole foods, along with the vitamins and minerals that come with eating the food itself.
For most people without a specific medical reason to use a supplement, building intake through the foods above remains the more sustainable starting point.
No Single Food Guarantees Regularity
No food on this list works in isolation. A more reliable approach combines several of them, alongside consistent meal timing, adequate water and regular movement, than relying on any single ingredient. How quickly this makes a difference varies from person to person, depending on starting diet and individual tolerance.
→ Read more:Natural Ways to Improve Digestion
Frequently Asked Questions
What food helps digestion move faster naturally?
Prunes, kiwi fruit and psyllium are among the better-studied options, including in head-to-head clinical trials, alongside a generally high fibre diet and adequate water intake. Which suits you best may come down to individual tolerance, since side effects such as bloating varied between the three in trial data.
Is barley good for constipation?
Barley's fibre content can support regularity over time, introduced gradually and alongside enough water. It is not suitable for anyone with coeliac disease, since it contains gluten.
Is psyllium the same as eating fibre-rich foods?
No. Psyllium is a concentrated fibre supplement rather than a whole food. It has a well established effect on stool bulk, but doesn't provide the same range of nutrients as fibre-rich foods eaten as part of meals.
Can eating too many of these foods cause problems?
Increasing fibre intake quickly, particularly from several sources at once, can cause temporary bloating. A gradual approach, alongside adequate water, tends to be more comfortable.
Sources and Further Reading
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Chey SW, Chey WD, Jackson K, Eswaran S. "Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients with Chronic Constipation." American Journal of Gastroenterology, 2021.
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British Dietetic Association - Fibre food fact sheet
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NHS - Good foods to help your digestion
Health note: This article is for general information and is not medical advice. Digestive needs vary, particularly for people with diagnosed gastrointestinal conditions. Speak to a GP or registered dietitian if symptoms are persistent, severe or unexplained.
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