The best fruits to help avoid constipation during pregnancy are those high in fiber and/or natural sorbitol, especially prunes, kiwifruit, pears, apples (with peel), berries, and citrus; eat them daily with plenty of fluids for best effect. Whole fruits generally work better than juices, though small servings of prune, pear, or apple juice can help if whole fruit isn’t tolerated.
Top fruit choices
- Prunes and prune juice: Provide fiber plus sorbitol and phenolic compounds that soften stools and stimulate bowel movements; 4–6 prunes daily or 120–240 mL prune juice can be effective.
- Kiwifruit: About 2 green kiwis per day has been shown to improve stool frequency and comfort in constipation; pair with water for best effect.
- Pears and apples (with peel): High in fiber and sorbitol; leaving the peel on increases total fiber that helps prevent constipation.
- Berries (raspberries, blackberries, strawberries, blueberries): Offer fiber and water; a cup of raspberries is particularly fiber-rich.
- Citrus (oranges, mandarins, grapefruit): Adds fiber, vitamin C to aid iron absorption, and fluid; useful as daily snacks or additions to meals.
How to use them?
- Daily pattern: Aim for 2–3 fruit servings spread through the day, such as a pear or apple with peel, a cup of berries, and 1–2 kiwis; adjust portions based on tolerance.
- Hydration: Increase water intake alongside higher fiber (about 8–12 cups/day total fluids) to avoid worsening constipation as fiber goes up.
- Gentle combinations: Add fruit to oats, yogurt, or bran cereal to raise overall fiber; consider a small glass of prune or pear juice if stools remain hard.
Extra tips in pregnancy
- Go gradual: Increase fiber-rich fruits slowly to limit gas and bloating, and keep daily walking or prenatal-friendly activity to stimulate gut motility.
- Iron and timing: If an iron supplement is needed and constipation worsens, discuss timing, split dosing, or formulation changes with a clinician; keep vitamin C–rich fruits to support iron absorption.
If constipation persists beyond several days despite these steps or is accompanied by severe pain, vomiting, or blood, seek medical advice to consider additional treatments that are safe in pregnancy.
