5 Best Foods That are Stool Softeners

“5 Best Foods That are Stool Softeners” was written by Irene Mejía, RD, CPT & edited/reviewed by Aly Bouzek, MS, RDN.

Intro

Constipation: the issue that many of us or our loved ones suffer from, but also an issue that no one really wants to talk about. 

For some people it just happens once in a while, but others suffer from chronic constipation, especially older adults. In fact, chronic constipation affects 16% of adults, and occasional constipation affects more than 33% of adults aged 60 years or older. (1) 

The good news is that some foods are natural stool softeners and can help with regular bowel movements. 

In this post we will cover the basics of constipation (with a focus on constipation in the elderly) followed by a list of 5 best foods that are stool softeners. 

What is Constipation?

Broadly speaking, constipation is having difficulties passing stool and having less bowel movements.

We all have different bowel movement schedules (how many times per week and/or per day).

But, a person is considered constipated when they have less than 3 bowel movements per week, that may consist of small, dry, and hard stools. 

Constipation has many causes – let’s learn about some of them. 

Causes of Constipation

There are many causes for constipation, and they all vary person to person. Some causes include diet and lifestyle, big routine changes, medical conditions, and even medications. Let’s learn more below.

Diet & Lifestyle

Some of the causes of constipation are related to our diets or lifestyles. In other words, things we may have control over, such as:

• Dehydration
• Lack of fiber in your diet
• Routine changes (travel, dramatically changing your diet, etc.) 
• Not getting enough exercise
• Avoiding having a bowel movement

Medications

Sometimes constipation is caused by medications or supplements. Some examples include:

• Antacids (containing calcium and/or aluminum)
• Iron supplements
• Diuretics and (overuse of) laxatives 
• Pain relief medications/opioids 
• Some antidepressants 
• Some anticonvulsants
• Calcium channel blockers

Other Medical Conditions

In some cases, constipation is a side-effect of other conditions. Some conditions include:

• The digestive system (inflammatory conditions, anatomical issues)
• The brain and spine: (spinal cord or brain injuries, spinal cord or brain disorders)
• Hormonal and metabolic function: (hypothyroidism, diabetes)
• Kidney function
• Cancer treatment: (chemotherapy + opioid medications)
• Low physical activity
• Dehydration and low fiber diet

Signs & Symptoms 

Signs and symptoms of constipation can resemble symptoms of other medical conditions. So, it is best to talk with your doctor for a diagnosis. Some of the signs and symptoms of constipation include:

• Stomach pain, bloating
• Fatigue
• Cannot pass stool easily, painful to pass stool
• Hard, dry, small stools
• Bowel movements fewer than three times a week

In some cases, constipation can be severe. You should see a doctor immediately if you have the following symptoms:

• Vomiting, fever
• Unable to pass gas
• Blood in the stool or bleeding from the rectum
• Unintended weight loss
• Persistent abdomen or lower back pain

Treatments

Most of the time, constipation is treated with diet and lifestyle changes. These are actually also some of the same ways to prevent constipation. Try some of the examples below as a way to help prevent constipation:

• Eat more high fiber foods (fruits, vegetables, whole grains, beans, legumes, nuts, seeds)
• Drink more liquids
• Exercise regularly
• Bowel training (schedule your bowel movements)

If these don’t work, then your doctor may suggest that you:

• Stop taking change certain medications (consult with your doctor before making any medication changes)
• Take over-the-counter medications or laxatives for a short period of time to support bowel movements
• Consider prescription medications

In certain cases, the only way to relieve constipation is with surgery, especially when there is an intestinal blockage. 

Constipation in the Elderly

Older adults tend to suffer more from constipation, and there are a few reasons why. For example, as we get older our bodies become less efficient, especially when it comes to digestion. 

But it is also a period with many life changes, like the passing away of loved ones, moving to another house/facility, or disease. All of this can affect your daily routine and diet, and in turn affect your bowel movement schedule. 

Other life changes that can affect bowel movements include reduced mobility, multiple medications, and not eating or drinking enough. 

Treating Constipation in the Elderly is a great resource if you’d like more information on this topic. 

Natural Stool Softeners

But good news – there are natural stool softener foods that can actually help with constipation. Let’s cover what makes them natural food laxatives.

Fiber

Fiber is usually the first thing that comes to mind when we think of constipation. But it’s important to know how to use it. 

First, let’s talk about how much fiber you need. In general, men need more fiber than women, and after the age of 50 years old we need a little less fiber. The USDA’s Dietary Guidelines for Americans recommends:

Life Stage Group	Men	Women
31-50	31	25
51+ years	28	22

But keep in mind that your fiber needs may vary depending on your specific situation. Some people may need less and others may need more fiber. Talk with your doctor and/or dietitian to find out your specific fiber needs.

Now, let’s talk about the types of fiber. There are two types of fiber: soluble and insoluble. 

Both fibers can help with constipation, and both should be included in our diets. Not only that, some foods have both types of fiber, like apples with their skin.

Soluble fiber absorbs the moisture from food, which creates a “gel” consistency that slows down digestion. This can help have a more “regular” bowel movement schedule. 

Insoluble fiber adds bulk to the stool, which speeds up the passage of stools in your intestines. 

Remember that as you increase your fiber intake, you’ll also need to increase your fluid intake to prevent further constipation. Also, consuming too much fiber too quickly can cause issues like bloating, gas, and cramping if your body is not used to that much fiber.

If you want to learn more, check out our comprehensive High Fiber Foods 101 guide. 

Water (or Liquids)

As we’ve learned, constipation is often caused by dehydration. Some people forget to drink water, and some people simply don’t enjoy drinking it.  

Dehydration is also common in older adults. This is because of the physiological changes that happen as we age. Some changes that cause an increased risk of dehydration in older adults are:

• Lowered sensation of thirst
• Swallowing difficulties and loss of taste or smell
• Loss of mobility
• Anxiety over incontinence (thoughts may include, “If I don’t drink this, then I won’t wet the bed tonight.”) 

But there is good news! First, there are more options than just plain water. If plain water isn’t your favorite way to quench your thirst, then try flavored water, smoothies, juices, milk, tea, coffee, or even sports drinks. 

Secondly, we can get our hydration through foods as well. Some of the foods listed in the next section are also rich in liquids!

5 Best Foods That Are Stool Softeners

Now that we covered all the basics, let’s cover the 5 best foods that are stool softeners that can naturally help to relieve constipation. 

Note that all nutrition information below was found via FoodData Central. 

1. Foods That are Stool Softeners: Fruits

Fruits are rich in fiber, and some fruits are rich in both types of fiber (soluble and insoluble). Some fruits also have a high water content, so they are a great way to help boost your hydration. 

Here is a list of 5 fruits rich in fiber and water. 

Fruits	Serving Size	Fiber (grams/serving)
Raspberries	1 cup	9.8
Passionfruit	¼ cup	6.3
Pear	1 medium pear	5.6
Apple	1 medium apple	4.2
Blueberries	1 cup	3.6

2. Foods That are Stool Softeners: Vegetables

Vegetables are also rich in fiber and water, but they also add a lot of volume to our diet without adding too many calories. They can help keep us fuller for longer. Here is a list of 5 high fiber vegetables. 

Vegetables	Serving size	Fiber (grams/serving)
Green Peas, cooked	1 cup	7.8
Sweet Potato, cooked	1 cup	6.3
Kohlrabi, cooked	1 cup	6.1
Kale, cooked	1 cup	5.7
Parsnips, cooked	1 cup	5.6

Take a look at our article, 35 of the Tastiest Vegetables with the Highest Fiber, for more high fiber veggie ideas! Or pop over to Fibrous Vegetables to learn more!

3. Foods That are Stool Softeners: Grains

Grains (and cereals) are also rich in fiber. They can be eaten as a snack, as a side, or as part of a meal (like a ready-to-eat cereal). Here are 5 grains that are high in fiber.

Grains and Cereals	Serving Size	Fiber (grams/serving)
Ready-to-eat cereal, high fiber	1 cup	6-14
Oatmeal, cooked	1 cup	4.8
Bulgur, cooked	½ cup	3.2
Barley, cooked	½ cup	3.1
Quinoa, cooked	½ cup	2.4

4. Foods That are Stool Softeners: Beans and Legumes

Beans and legumes are amazing for many reasons. Not only are they high in fiber, but they are also a great way to add plant-based protein to our diets. For example, 1 cup of pinto beans has almost 14 grams of protein.

Here is a list of 5 beans and legumes that are rich in fiber. 

Beans & Legumes	Serving size	Fiber (grams/serving)
Navy beans	1 cup	19
Black beans	1 cup	18.2
Lentils	1 cup	14.2
Pinto beans	1 cup	13.9
Chickpeas	1 cup	13.1

5. Foods That are Stool Softeners: Nuts and Seeds

Nuts and seeds contain fiber but they have little water content. They can be a great addition for those who are seeking to gain weight because they are very calorie-dense. Here are 5 nuts and seeds that are rich in fiber. 

Nuts & Seeds	Serving Size	Fiber (grams/serving)
Chia seeds	1 Tbsp	3.6
Sunflower seeds, without shell	1 ounce	3.2
Almonds	1 ounce	3
Flax seeds	1 Tbsp	2.9
Pumpkin seeds, without shell	½ ounce	1.8

Stool Softeners Trick – Smoothies, Soups, and Stews

As we mentioned earlier, the best way to prevent and treat constipation through diet is to focus on fiber and hydration. 

Consuming both fiber and liquids in a meal is a great way to help with constipation relief. An easy way to get both in your meal is by making smoothies, soups, and stews! You can add many of the foods that are stool softeners and consume them in a single meal. 

Smoothies, soups, and stews are also great alternatives for those who have difficulties chewing and swallowing. 

Smoothies 

Talk about versatile! With smoothies, you can add pretty much whatever you want – even an item from every single category from the below list! Consider mixing:

• Liquid (water, milk, juice)
• Fruit (frozen or fresh)
• Vegetables (leafy greens are a great option)
• Fats (nuts and seeds, nut butters, avocados)
• Grains and cereals (oatmeal)

Be sure to check out The Best Smoothie for Constipation Relief to get more ideas. 

If you’re looking for smoothie recipes that are also high in calories, then visit our sister site High Calorie Recipes for some ideas! Here are a few of our favorite high calorie smoothies that are also high in fiber: 

• This Blueberry Peanut Butter Smoothie has 12 grams of fiber and 737 calories per smoothie
• This Avocado Banana Smoothie has 13 grams of fiber and 569 calories per smoothie

Soups and Stews

Soups and stews are delicious, and they are also versatile. You can add any leftover veggies and proteins you have at home. Also, they can be blended to make them easier to drink. 

Again from our sister site, here is a High Protein Lentil Soup recipe that has 7 grams of fiber per serving.

Foods That are Stool Softeners Summary

Constipation is more common than we think. 16% of adults suffer from chronic constipation, and unfortunately, it becomes more prevalent in older adults. 

In general, constipation can be improved with diet and lifestyle changes. In some cases, medications, prescriptions, and even surgery may be required.

The good news is that there are many foods that are stool softeners – especially those rich in fiber and water. 

The best foods that are stool softeners to include in our diets to prevent and treat constipation include fruits, vegetables, legumes, beans, nuts, seeds, and whole grains.

We can either eat these foods as they are,  or we can add them to our smoothies, soups, and stews as a way to increase the water content and make them more filling,

Which 3 foods could you add to your diet to prevent constipation? Let us know in the comments below.