3 Harvard doctor approved superfoods that help ease constipation and improve digestion

Digestive health plays a crucial role in overall well-being, yet it’s often overlooked until discomfort sets in. Irregular bowel movements, bloating, and sluggish digestion are among the most common complaints, often linked to modern eating habits and a sedentary lifestyle. While occasional constipation is normal, persistent issues can signal the need for dietary changes rather than quick fixes. Nutrition experts worldwide emphasize that the right foods can naturally support bowel regularity and long-term gut health.

Adding to this evidence, Harvard-trained gastroenterologist Dr. Saurabh Sethi has shared insights on superfoods that can help ease constipation and improve digestion without relying on medications. His recommendations highlight simple, nutrient-rich options that promote natural relief and support a healthy digestive system. Here are three of the most effective foods he suggests.

1. Kiwi: A Natural Digestive Booster
Kiwi stands out as one of the most effective fruits for improving bowel regularity. As noted by Dr. Saurabh Sethi, research published by the National Institutes of Health (NIH) found that consuming two kiwis a day led to a notable increase in bowel movements among individuals with chronic constipation.

This fruit contains actinidin, a digestive enzyme that supports protein breakdown, as well as prebiotic compounds and polyphenols that enhance gut health. Eating kiwi with its skin provides additional fiber and antioxidants, making it even more effective. It can be enjoyed fresh, blended into smoothies, or added to salads and yogurt for a simple digestive-friendly snack.

2. Papaya: The Tropical Remedy for Constipation
Papaya is another fruit recommended by Dr. Sethi for its digestive benefits. Known for its high fiber and water content, papaya also contains papain and chymopapain — natural enzymes that help break down proteins and promote smooth digestion. These compounds make papaya a reliable natural remedy for easing bowel movements and preventing constipation.

Health experts suggest eating ripe papaya slices as part of breakfast or lunch. It can also be combined with other fruits in smoothies to increase hydration and fiber intake, both of which are crucial for maintaining regular bowel function.

3. Prunes: The Tried-and-Tested Laxative Fruit
Prunes have long been recognized for their mild natural laxative effect. NIH-backed studies confirm that prunes improve stool consistency and frequency due to their high fiber content and the presence of sorbitol — a sugar alcohol that draws water into the intestines, softening stool and encouraging movement through the colon.

These dried plums can be consumed directly or soaked overnight in water to make them gentler on the stomach. Regular consumption, even in small amounts, has been shown to enhance digestive comfort without the need for chemical laxatives.

Lifestyle and Dietary Habits Matter
According to the Mayo Clinic, constipation typically occurs when stool moves too slowly through the large intestine, leading to hard and dry bowel movements. Common causes include insufficient dietary fiber, dehydration, lack of physical activity, or ignoring the body’s natural urge to pass stool.

Experts recommend incorporating high-fiber foods such as fruits, vegetables, lentils, oats, and whole grains into daily meals, along with drinking enough water and staying active. These small yet consistent habits, combined with natural remedies like kiwi, papaya, and prunes, can help maintain a healthy digestive rhythm.

By focusing on fiber-rich foods and hydration, and by including these Harvard doctor-approved options in the diet, individuals can promote natural relief from constipation while supporting overall digestive health.