The 5 best fruits for constipation because we all know how uncomfortable it can be.

For most people, constipation is technically defined as three days without bowel movement. However, this varies greatly from individual to individual. Chronic constipation affects 14% of the world’s population, which may or may not come as a surprise.The good news is that you can get around this problem by eating more fruits that are high in fiber. Continue reading to learn which fruits are best for preventing constipation.

1. Pears have approximately 5.5 grams of fiber per medium pear. One pear contains 28 grams of fiber, or 20% of the Daily Value (based on a 2,000-calorie diet).Pears contain both soluble and insoluble fiber, both of which are necessary for maintaining a healthy digestive system. The first can be found in the fruit’s skin.

2. There are two common varieties of dragon fruit: yellow skin and red skin. While some red-skinned varieties also have dark-red meat, both varieties have white flesh and black seeds.

3. Apples One medium apple contains approximately 4 grams of fiber, or 14% of the DV for fiber.

Apples, like pears, contain a lot of insoluble fiber in the form of pectin, which is found in the flesh, and a lot of soluble fiber in the form of the skin. According to one study, pectin may speed up elimination by reducing the transit time of stools, thereby alleviating constipation symptoms.

4. Citrus fruits Like grapefruits and oranges, citrus fruits can also help with constipation. Each navel orange and grapefruit contains approximately 4 grams of fiber, or 14% of the Daily Value.

5. One kiwi contains more than 2 grams of fiber, or about 8% of the Daily Value, making it the highest-fiber fruit on the list.