6. Citrus Fruits
Citrus fruits like oranges, grapefruits and mandarins are a refreshing snack and a good source of fibre.
Citrus fruits are also rich in the soluble fibre pectin, especially in the peel. Pectin can accelerate colonic transit time and reduce constipation (11, 30).
Also, citrus fruits contain a flavanol called naringenin, which may contribute to the positive effects of citrus fruits on constipation (31).