That claim is exaggerated. There are foods that can help relieve constipation, but there isn’t a food that acts as a “record-time” laxative for everyone.
Five particularly useful choices are:
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Prunes (dried plums) — contain fiber and sorbitol, which can help draw water into the bowel.
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Kiwifruit — provides fiber and may improve stool frequency and consistency.
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Pears — contain fiber and naturally occurring sorbitol.
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Figs — a good source of dietary fiber and can help soften stools.
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Chia seeds — rich in fiber; when soaked and taken with adequate fluid, they can help promote regular bowel movements.
A useful warning
Feeling “lighter” after a bowel movement generally reflects less stool and water in the digestive tract, not loss of body fat. Don’t deliberately consume large quantities of laxative foods to lose weight.
If constipation is persistent, severe, or accompanied by blood in the stool, vomiting, significant abdominal pain, or unexplained weight loss, seek medical advice.
