In 2020, a large European study found that as many as 22% of adults experience constipation at least once a month, and by 2025, those numbers have even risen to 28% due to a sedentary lifestyle and fast food. Although this topic is rarely discussed, constipation is a common occurrence and you can often solve it yourself at home, without expensive products or special diets.

Why is stool hard?

Constipation most often occurs when there is not enough fiber in the diet. Fiber is a special part of plants that our body does not digest but is extremely beneficial because it pushes food forward. When there isn't enough of it, or if you drink too little liquid, the contents of the intestines start to dry out and harden.

In 2025, the American Institute of Digestive Disorders found that as many as 60% of people consume only a third of the recommended amount of fiber, which is 25–30 grams per day. This means that most people don't even have the chance for their digestion to work smoothly.

On top of that, modern fast food contains a lot of fat, sugar, and little vegetables, which further slows down intestinal movement. It's like trying to push a heavy cart through the mud.

How foods you have at home can help you

Here are foods that soften stool, stimulate bowel movement, and help you feel lighter, more relaxed, and more energetic.

• Legumes: natural movers that work in just half a cup
  
  Legumes like beans, peas, and lentils are among the best foods against constipation. This isn’t just a folk belief—numbers support it too.
  
  In one of the largest nutrition studies (NHANES, 2024), they found that people who eat at least half a cup of legumes a day increase their fiber intake by 7 to 9 grams, which is almost a third of daily needs.
  
  Folk medicine has used legumes for centuries as food that soothes the belly and gives the body strength. When we were kids, we were taught that a spoonful of beans makes your tummy feel emptier, which turned out to be surprisingly accurate.
  
  
• Broccoli: the hidden winner with fiber that cleans the intestines
  
  Broccoli sometimes has a bad reputation with kids, but for adults, it is one of the best friends for digestion. A study from 2023 showed that 80 grams of broccoli, about the size of a palm, contains 3 grams of fiber and substances that help keep the intestines active.
  
  In preschools in Yokohama, Japan, they started adding broccoli to soups some time ago because they noticed that children complained less about constipation. Data from that period show 13% fewer visits to doctors for digestive problems.
  
  
• Oatmeal: warm, soft, and gentle digestive helper
  
  Oatmeal is one of the gentlest foods for the intestines. It contains both soluble and insoluble fiber. Soluble fiber turns into a gel when it comes into contact with water, which softens the stool, while insoluble fiber stays firm and helps sweep food residue through the intestines.
  
  The idea is simple: one type of fiber softens the stool, the other helps it move forward. A University of Leeds study from 2021 showed that for people who ate oatmeal in the morning, digestion time decreased by 33%.
  
  
• Spinach: green energy with magnesium that relaxes the intestines
  
  Spinach contains something that is sometimes more important for constipation than fiber—magnesium. This mineral acts as a natural muscle relaxant. If stool is hard, the muscles around the intestines are also tense; magnesium relaxes them a bit and makes passage easier.
  
  When the effect of magnesium-rich food was studied in Germany in 2020, it was found that regular intake of 60–120 mg of magnesium per day reduced stool hardness in 72% of participants.
  
  Folk medicine often used spinach as food for strength, and now we know it also gives the intestines strength.
  
  
• Nuts: small but full of fiber
  
  Nuts are one of those snacks that benefit you in many ways. A handful of almonds (about 30g) contains a whopping 9 grams of fiber, which is a lot for such a small amount of food. They also contain healthy fats, which act as a natural lubricant for the intestines.
  
  In 2025, the American Cleveland Clinic observed that people who eat at least a handful of nuts every day report 25% fewer constipation problems.
  
  
• Chia seeds: tiny grains that swell in water and steer digestion in the right direction
  
  Three teaspoons of chia seeds contain 11 grams of fiber, which is a lot—almost a third of the recommended daily amount. The word chia means "strength" in the language of the ancient Mayans. When you put them in liquid, they swell and create a gel that helps soften stool. Many people prepare a chia drink by putting a teaspoon of seeds in a glass of water, letting it sit for 10 minutes, and then drinking it. Results are often noticeable the very next day.
  
  A study from 2022 showed that chia seeds improve digestion in 79% of people with chronic problems.
  
  
• Berries: a sweet way to soften stool
  
  Blackberries, raspberries, and blueberries are rich in antioxidants, but their biggest asset is fiber. Half a cup of raspberries contains 4 grams of fiber. In 2024, an interesting experiment was carried out in Canada: a group of adults ate two handfuls of berries every day. After three weeks, the frequency of constipation had decreased in 64% of participants.
  
  Berries are useful in porridges, yogurt, salads, or just like that—straight from the hand.
  
  
• Pears: the overlooked queens of natural digestive help
  
  Pears contain a special type of natural sugar called sorbitol. This is a sugar that draws water into the intestine. With more water in the intestines, stool automatically becomes softer. An average pear contains 5.5 grams of fiber, almost twice as much as an apple.
  
  In Spain in 2023, eldercare residents were studied. The group eating one pear a day had 30% fewer episodes of constipation and also reported feeling lighter and more relaxed.

How to use all this at home

If you want quick relief, try a simple but very effective combination:

• In the morning: a big spoonful of chia seeds in water + a cup of oatmeal.
  
  
• During the day: at least one cup of vegetables (broccoli or spinach).
  
  
• Afternoon: a handful of nuts.
  
  
• Evening: one pear or a cup of berries.

This menu will give your body around 25–30 grams of fiber per day, which is enough to relieve constipation in 24–48 hours.

In conclusion

Hard stool is not something you have to suffer through. More often, it’s just a signal from your body that it’s missing fiber, water, and some gentle support. If you include legumes, oatmeal, pears, nuts, chia seeds, and vegetables in your diet, you can feel the difference in as little as two days.

It's worth a try!