Food for Constipation Relief: 8 Recipes (& Options for Babies)

Updated in March 2023

Constipation relief can be obtained through foods that naturally promote bowel movements, which can prevent constipation and promote overall gut health. These foods do not interfere with intestinal flora and do not lead to dependency, both which can happen with laxative medications from the pharmacy. 

Some natural remedies include fruit (like plums, papaya, oranges, figs or strawberries) as well as some medicinal plants with laxative properties (like rhubarb tea). 

Home remedies for constipation relief should be used with caution, as excessive use can lead to abdominal cramping and even dehydration. You should see a doctor if you are unable to obtain relief within 1 week. 

Laxative recipes

Some natural options for constipation relief include: 

1. Beet and orange juice 

Beet and orange juice is rich in fibers that facilitate bowel movements and stool elimination. 


  • ½ beet, sliced (raw or cooked) 
  • ​1 cup of natural orange juice 

How to prepare

Mix all ingredients in a blender and drink 250 mL of this juice (1 cup) prior to lunch and dinner for 3 consecutive days.

2. Papaya and orange juice

Papaya and orange juice is an excellent source of fiber an papain. Papain is a digestive enzyme that helps to breakdown food and is a great natural laxative.


  • 1 cup of natural orange juice
  • 1 slice of papaya, pitted 
  • 3 prunes, pitted

How to prepare

Mix all ingredients in a blender and drink for breakfast. This juice can be consumed at any time of the day, but is most effective in the morning. 

3. Grape, pear and flaxseed juice

This juice is a great way to relieve constipation is it adds bulk to the stool and acts like a lubricant. This helps to hydrate the stool for easier elimination. 


  • 1 cup of natural seeded grape juice 
  • 1 pear (with peel), diced 
  • 1 tablespoon of flaxseed 

How to prepare

Mix all ingredients in a blender and drink. This juice should be consumed every day on an empty stomach. Once you achieve results, you should gradually decrease juice intake to every other day or twice a week. You can also replace the flaxseeds in this recipe with chia seeds or sunflower seeds. 

4. Apple juice with olive oil 

Apple juice with olive oil is rich in fiber and can help relieve constipation by softening the stool.


  • 1 apple, with peel 
  • ½ cup of water
  • Olive oil 

How to prepare

Wash the apples and cut in 4 pieces, removing the core. Mix the apples with the water in a blender. Once titrated, fill up half a cup with the apple juice and the other half with olive oil. Stir and drink before going to bed. You can take this for a maximum of 2 days. 

5. Fruit jelly with senna tea

Fruit jelly and senna tea are very easy to prepare and very effective for constipation relief. These are rich in fibers and laxative substances, like sennosides, muclilage and flavonoids that increase bowel movements.  Learn more about the benefits of senna tea


  • 450 g of prunes, pitted 
  • 450 g of raisins
  • 450 g of figs 
  • 0.5 to 2 g of dried senna leaves
  • 1 cup of brown sugar
  • 1 cup of lemon juice 
  • 250 mL of boiling water

How to prepare

Add the senna leaves to the boiling water and steep for 5 minutes. Remove the leaves and pour the tea into a large pot. Add the prunes, raisins and dried figs and boil this mixture in the tea for 5 minutes.

Remove the pot from the stove and add the sugar and lemon juice. Using a blender or hand mixer, beat this mixture until it becomes a smooth paste. Pour the paste into a plastic container and store in the fridge.  

You can consume 1 to 2 tablespoons of this paste per day, either by the spoonful or by spreading it on toast. You can also add hot water to the paste and stir to consume as a drink. If the paste causes very loose stool, reduce your intake or consume only every other day.

Senna tea should not be consumed by pregnant, breastfeeding or actively menstruating women, nor by children under 12. It is also not recommended for patients with a history of or actively undergoing chronic constipation, intestinal problems (like a bowel obstruction or narrowing), abdominal pain, hemorrhoids, appendicitis, UTI, liver failure, kidney failure or heart failure. In these cases, you can consume the fruit jelly without adding the senna tea. 

6. Rhubarb tea fruit jelly 

Rhubarb tea fruit jelly is a great way to achieve constipation relief, as rhubarb is rich in laxative substances like sennosides and rhein. It also has a high fiber content. 


  • 2 tablespoons of rhubarb stems
  • 200 g of strawberries, diced
  • 200 g of peeled apples, diced  
  • 400 g of sugar 
  • 1 cinnamon stick 
  • Lemon juice
  • 250 mL of water 

How to prepare

Add the stems and the water to a pot. Boil for 10 minutes and remove the stalk next. In another pott, add the strawberries, apples, sugar, cinnamon and lemon juice, and boil. 

Add the rhubarb tea to the fruit mixture and cook slowly, stirring periodically, until it becomes a paste. Remove the cinnamon stick and mix the paste with an immersion blender or regular blender. Pour into a sterilized glass jar and store in the refrigerator. Eat 1 tablespoon per day, or spread this amount on toast. 

Rhubarb should not eaten by pregnant women, children under 10 or patients with abdominal pain or a bowel obstruction. This medicinal plant should also be avoided by anyone taking medications like digoxin, diuretics, corticosteroids or anticoagulants.

7. Prune and oatmeal smoothie 

A prune and oatmeal smoothie is an excellent option for constipation relief, as both of these are rich in fibers that regulate bowel functioning. Purines also contain sorbitol, which is a natural laxative that stimulates bowel elimination.  


  • 500 mL of cold skim milk or plant-based milk alternative
  • 10 prunes
  • 5 tablespoons of oats 

How to prepare

Wash the prunes well, cut in half and remove the pit. Place all ingredients in a blender, mix and serve immediately. Drink in the morning while fasting. 

Constipation relief for babies 

The most natural way for babies of any age to obtain constipation relief is to offer water throughout the day. This will help to hydrate the body and soften the stools. Babies over 6 months can be fed laxative fruits. Some common laxative fruits include pears, plums and peaches. 

Laxative teas, like californian buckthorn tea or senna tea can be irritating and cause strong cramping and discomfort in babies. These teas should only be offered under careful monitoring of a pediatrician. 

In addition to altering diet, you can massage the baby’s abdomen to relieve cramping and stimulate bowel movements and elimination.