6. Citrus Fruits

Citrus fruits such as oranges, mandarins and grapefruits are great sources of dietary fiber, such as pectin, which helps in the proper breakdown and transit of food within the gut. Oranges and grapefruits contain 13% and 10% of the average daily requirement for fiber respectively, making them delicious options for relieving constipation.

Additionally, citrus fruits also contain the flavanol naringenin, which increases fluid secretion into the colon, hydrating dry and hard stools and helping them to pass smoothly out.