4 Foods That Ease Constipation, Per 75 Trials
A 75-trial review identifies 4 foods that relieve constipation and support gut microbiome health, with benefits extending to the gut-brain axis.
A review spanning 75 clinical trials has identified four specific foods as surprisingly effective at relieving constipation, according to a report published by mindbodygreen on April 8, 2026. The findings highlight that backed-up digestion goes well beyond bathroom discomfort — it can sap energy, affect mood, and disrupt the gut-brain connection that underpins overall wellbeing. The research offers practical, food-based solutions for one of the most common yet underestimated digestive complaints.
Why This Matters for Gut and Brain Health
Constipation is routinely dismissed as a minor inconvenience, but emerging science on the gut-brain axis tells a more serious story. The gut microbiome communicates directly with the brain via the vagus nerve, meaning sluggish digestion can influence mood, cognition, and energy levels, per mindbodygreen. Poor bowel regularity is also linked to microbiome imbalances — reduced diversity in gut bacteria that are essential for producing neurotransmitters such as serotonin. Addressing constipation through diet, therefore, carries implications far beyond the bathroom.
What the 75-Trial Review Found
The review, as reported by mindbodygreen, synthesised evidence from dozens of trials to pinpoint foods with measurable impact on bowel function. The four foods identified as most effective were found to work primarily by feeding beneficial gut bacteria, softening stool, and improving transit time through the colon. Researchers noted that dietary interventions outperformed many over-the-counter remedies in terms of sustained microbiome benefit. The findings reinforce a growing body of evidence that what you eat directly shapes the composition and activity of the gut microbiome, which in turn regulates digestive regularity.
What This Means for People With Digestive Issues
For the millions who experience chronic or recurring constipation, the review suggests that targeted dietary changes may deliver lasting relief while simultaneously supporting a healthier gut microbiome. Per mindbodygreen, the foods identified are widely accessible and can be incorporated into everyday meals without significant lifestyle overhaul. Because gut microbiome health is closely tied to the gut-brain axis, improving digestive regularity through these foods may also carry secondary benefits for mental clarity and mood stability.
The takeaway from 75 trials is straightforward: specific foods can meaningfully improve bowel regularity while nurturing the gut microbiome, according to mindbodygreen. Given the well-established link between gut health and brain function, these dietary changes represent a low-risk, evidence-backed starting point for anyone seeking to improve both digestive and overall wellbeing.