11 Best Dried Fruit for Constipation | Fiber That Actually Moves

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Dense, dark California Mission figs that turn a plain bowl of yogurt into something worth waking up for.

Mission figs are a different animal from the soft Turkish apricots above — darker, denser, and with a deeper molasses-like sweetness. This five-pound case is packed in food service style packaging, so expect a plain bulk box rather than a pretty retail bag; the fruit is the point. Each fig is whole, non-GMO, gluten-free, with no sugar added, and they drop straight into oatmeal, yogurt, or a salad without any prep. For a constipation routine, figs deliver fiber in a form most people find easier to eat than prunes at first.

Using these as a topping has a real advantage: the fiber arrives alongside something you already eat, so you are not forcing down a snack you do not want. The trade-off is moisture. Some buyers report the figs arrived dried out, and a few describe pieces tasting fermented with fungus starting — the kind of thing that happens when fruit sits somewhere hot too long. That is not every order, but it is real enough that you should open the box on arrival and refrigerate what you will not finish quickly. A quick sniff test on delivery saves you a headache later.

Stacked against the Ziba figs below, this is the bigger bag with the more uniform fruit when it arrives fresh — the Traina case gives you whole Mission figs at a bulk weight that suits a family, while the Ziba bag leans smaller. Both are California-and-beyond whole figs, but the Traina entry has the deeper, chewier Mission profile people either love or find too intense. If you want a fig that holds its shape in a simmer pot or a bread dough, that denseness is exactly why you pick this one.

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Exotic wild-grown Afghan figs with real story behind them — beautiful in a simmer pot, temperamental straight from the bag.

These figs are grown as fresh fruit in remote regions of southern Afghanistan and dried on site, and the flavor that comes out is genuinely different from a standard California fig. They are also sourced from a company whose Afghan workforce is 80% female across management and staff — a detail that matters if you care where your food money goes. At 2.2 pounds, this is a sampler-size bag, about a third the weight of the Traina case above. It is the smallest fig option here, which suits anyone who wants to try before committing to a bulk order.

Here is the honest part. Texture is a real coin flip. Some buyers get figs they describe as good color, good taste, fresh, and snack friendly. Others get fruit that is hard as rocks, and the moisture content is the single most consistent complaint on this bag. A buyer reported pieces that were “bitter, very hard to chew, some black (possibly mold), unsafe-tasting” — so open the bag, look the fruit over, and don’t leave it in a warm spot. If yours arrive dry, a soak in hot water loosens them up considerably before you use them.

Where this bag shines brightest is as an ingredient. Buyers use them in simmer pots — those stovetop pots of water, citrus, and spices that scent a room — and one said the figs are “so exotic and beautiful” for exactly that. If you are a cook who wants a distinctive fig for a sauce or a slow-simmered compote, the wild-grown flavor is worth the gamble. If you want to grab handfuls straight from the bag for a snack, the Traina figs above are the safer texture bet.

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Fifteen pounds of plump, not-overly-sweet pitted prunes — the deepest pantry supply on this list.

If you have a big household, meal-prep into prune energy balls, or you just hate reordering, this is the bag that ends the reordering. Fifteen pounds of whole dried plums, pitted and unsulfured, works out to 240 ounces — a real amount of fruit. The flavor is deep and not gooey, which several buyers specifically call out as a plus over supermarket prunes that turn mushy. The plums are also unsweetened and non-infused, meaning no sugar syrup or juice bath was added before drying, so what you taste is just the plum.

This is bulk protein-style packaging, so weigh the trade-offs against the smaller bags here. Fifteen pounds of prunes is a lot of fruit, and if you do not have the appetite or a baking plan, some of it will dry out before you finish. Buyers who take the plunge describe them as an “excellent and affordable source” if bulk is what you want. Stored in the resealable pouch and moved to a cool cupboard, they hold up well — but plan to transfer them into smaller jars if your pantry is warm.

The one caveat every prune buyer should know: pitting, done by machine, sometimes misses. A buyer wisely said “Use caution when consuming, not every prune was pitted.” That is a normal industry risk on any pitted dried plum, not a defect specific to this bag, but it is worth a quick glance before you bite. Compared with the smaller Sunsweet bags above, this is the volume play — better per-ounce, worse if you want a small, sealed, grab-and-go format.

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Six little resealable fig pouches built for a lunchbox, a desk drawer, or a backpack pocket.

Not everyone wants a five-pound case of figs sitting in the pantry. This Sun-Maid six-pack of four-ounce pouches solves the opposite problem: portion control. Each pouch has a resealable zipper (a small zip seal that closes the bag again), so you open one, eat a couple of figs, and seal it back up without committing to the whole box. The figs are whole Mission figs, 100% fruit, no sugar added, gluten-free, and non-GMO, in a pouch you can throw in a bag.

The taste is where this bag earns its keep. Taste is what buyers praise most here, and the moisture on these is consistently praised as better than most grocery-store figs. One comparison that lands: a shopper noted that these mission figs stay consistently moist and delicious, unlike grocery brands that often arrive with a few dried-out figs in the bag. The reclosable pouch helps too — you are not opening a whole case and exposing every fig to air every time you want a snack.

Where it falls short of the bulk bags above is cost per ounce. Six four-ounce pouches is 72 ounces total, but you pay a convenience premium for the individual packing. For a daily habit, a bigger bag wins on price; for a lunchbox or an office drawer, these win on practicality. If you want figs you can toss in a bag without a container, this is the format that does it.

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Prunes with probiotics and an elderberry flavor twist — the most snack-friendly way to keep a daily prune habit going.

Sunsweet has done something different here: these pitted prunes carry BC30 probiotics (a specific probiotic strain that survives heat better than many, so it does not need refrigeration) plus prebiotic fiber, and they come flavored with elderberry. The flavor matters more than you might expect — it gives the prune a slight extra sweetness that makes them taste less like a supplement and more like a snack. Eight resealable 6-ounce bags means you can keep one in the car, one at the desk, one in a gym bag, and the little pouches were designed exactly for that.

Flavor is where this bag wins. One buyer who tried a store-brand alternative found it “yucky and dry,” and said of these, “I eat them because I like them, not just for the fiber.” That is the whole test for a shelf-stable prune: does it stay moist enough to eat cold, straight from the pouch? The elderberry sweetness helps with that too. Prunes are naturally high in fiber and potassium, so each pouch covers both the snack and the routine.

What this bag is not is a bargain-bulk option. Eight small pouches of six ounces is 48 ounces, and you pay for the individual packaging and the probiotic blend. If you do not specifically want the small-bag format, the big Food to Live bag above is better value per ounce.

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Two big bags of plump probiotic apricots that stay moist long after opening — the apricot for a daily routine.

If the We Got Nuts apricots are the fresh-from-the-market option, these Nature’s Garden bags are the pantry-stock version. Two 40-ounce bags, 80 ounces total, plump dried apricots with no added sugar, gluten-free, dairy-free, and vegan, with probiotics added in. Quality is what buyers praise most about this product, and the recurring praise is that they stay soft and moist even after sitting open for a while — which is a big deal when your bag holds 40 ounces. Softer, sweeter, and easier to eat by the handful than a drier apricot.

The probiotic angle is worth understanding. The added probiotic cultures sit on top of the fiber the apricot already provides. One reviewer noted they eat them “because I like them, not just for the fiber” — which is the real test of whether you stick with a snack. Texture is slightly dense in some pieces, which one owner attributed to the high fiber content; they described the fruit as “pretty good, not dry, on moist side.” That density is fine for most people but worth knowing if you like a very airy bite.

The catch: the bags are large and a resealable apricot left in a warm kitchen can start to develop mold spots, so refrigerating what you open is a smart move. Compared with the Terrasoul organic apricots later in this list, the Nature’s Garden fruit is the plumper, more mass-market taste and comes at a lower tier, with the probiotic culture added in.

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Three resealable two-pound bags of pitted prunes — one for the counter, one for the pantry, one for baking.

Sunsweet is the name most people picture when they picture a prune, and this three-pack of two-pound resealable bags is the classic format: pitted, unsweetened, ready to eat or toss in a recipe. The flavor is the headline — buyers rate it the single best thing about these prunes. That is not surprising for a brand whose whole job is consistency. These are dried plums in the traditional sense, not the infused, glistening kind, and they deliver the deep, sweet prune taste people grew up with. Three two-pound bags is 32 ounces total, a manageable amount for one or two people.

For a constipation routine, this format is a middle path between the tiny probiotic pouches above and the giant bulk bags. Two pounds is enough to last weeks if you eat a few a day, and the resealable packaging means you do not have to move the fruit to a jar. Sunsweet lists magnesium, potassium, and dietary fiber on the label — the three nutrients prune buyers look for.

The honest caveat, and it is the same one that follows every pitted prune bag: sometimes a pit slips through. It is a machine-pitting limitation, not a quality failure. Beyond that, some buyers describe these specific Sunsweet prunes as softer or mushier than expected, which is fine in a smoothie or baked good but might not suit anyone wanting firm, al dente fruit. If you like a chew, other bags above hold their shape more firmly.

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Certified organic, preservative-free pitted plums in a serious three-bag bulk format.

Terrasoul is a brand built around certified organic dried fruit, and this three-bag pack of 4.5-pound organic pitted prunes is the deep-pantry option in their lineup. Certified organic means the plums were grown without synthetic pesticides, and preservative-free means no sulfur or chemical bath was used to extend shelf life. The plums are pitted and vegan, and the label lists fiber and vitamin K. It is a clean-label bag for anyone who shops that way and does not mind buying in bulk.

The thing to weigh is quality control. Mold is the honest concern on this one. Multiple long-time Terrasoul buyers have reported finding fuzzy patches on prunes in this bag, even when stored in the fridge before expiry. The brand has been responsive, sending replacements and acknowledging a supplier issue on some batches, but the reality is that natural, preservative-free dried fruit is more perishable than its treated counterparts. So inspect on arrival and refrigerate immediately after opening — that is a fair trade-off for anyone who values the preservative-free label, but it is worth knowing before you order.

On the plus side, the batch you do get fresh is very good. Buyers describe the plums as “chewy and soft” and a “very good product,” with a deep flavor that treated prunes lack. The value angle Terrasoul leans on is that they handle their own supply chain, so the per-ounce cost is lower than the small organic brands — provided you are willing to accept the natural-perishable risk. If you need a guaranteed-dry-storage bag, look at the Sunsweet options; if you specifically want certified organic and preservative-free, this is the bulk buy.

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Deep-brown unsulfured organic apricots with a caramel edge — the dark color is the giveaway they hold no sulfur.

Unsulfured apricots look different from the mass-market kind, and that is the point. Without sulfur dioxide (a preservative that keeps apricots bright orange), these dry to a dark, almost chocolate-brown color. That color is not a defect — it is the natural oxidation of a fruit with nothing added. Fans of these describe the flavor as richer and more caramel-like than the sulfured kind, and buyers call them soft, plump, and moist out of the bag, no soaking required. If you see a piece that is a little smaller and firmer than the rest, that is normal variance in a naturally dried fruit.

This is the biggest apricot commitment on the list: three bags, six pounds each, 72 ounces total, certified organic, non-GMO, raw, gluten-free, and vegan. That is roughly quadruple the weight of the We Got Nuts bag, which changes the storage calculus considerably. Terrasoul lists dietary fiber, vitamin A, and potassium on the label. Buyers who stick with them report that the fruit stays fresh and moist for weeks in an airtight container after opening, so a large jar or a set of lidded containers makes this bag work.

The catch here is taste variance. Most buyers find them plump and delicious, but a subset reports a bitter aftertaste, and one buyer described an entire order as tasting burnt. That kind of complaint usually traces to a bad batch rather than a persistent problem, but with an unsulfured fruit the natural sugar is higher and caramelizes easily — some people simply do not like that edge, preferring the brighter sulfured taste. If you have never tried unsulfured apricots, order the small Sunsweet or Nature’s Garden bag first and see which flavor you prefer before committing to six pounds at a time.

For a constipation routine, the practical advantage is that these are easy to eat by the handful once you are used to the darker flavor. The trade-off is purely one of commitment and taste preference.

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A ten-pound sealed bag of naturally sweet pitted prunes — the long-haul pantry supply from a Kosher-certified brand.

This is a big, no-frills bag of prunes for someone who has already decided prunes work for them and does not want to think about the brand again for months. The prunes are pitted, no sugar added, unsweetened, vegan, and Kosher certified, made in the USA by It’s Delish in a sealed bulk bag. Ten pounds of dried plums at this tier is a smart move per ounce — the price-per-pound math on a bag this size beats every small pouch on this list, provided you plan to actually eat ten pounds of prunes before they dry out.

The flavor is the part buyers repeatedly call out, and it holds up. One description of the fruit comes in the texture and juiciness of pieces — plump, moist, and deeply prune-flavored without being oversweet. Like the Food to Live bag, this is a serious pantry commitment. Ten pounds of prunes in a single sealed bag means you need cool, dark storage and probably smaller containers once it is opened, since a bag that big will spend weeks at a time sitting on a shelf.

The one outright caveat here is the exact one that travels with any bulk pitted prune: the label itself warns, “May contain occasional pits, as per industry standard.” So a quick glance before you bite is just good practice. This bag is at the top of the price spectrum and is best for a household that already knows it loves prunes — not a beginner testing the water. If you want to try before committing to ten pounds, start with the small Sunsweet two-pound bags above and scale up from there.