7 Best Foods to Help Prevent Hemorrhoids, According to Dietitians

Hemorrhoids are a common but uncomfortable condition, often causing itching, pain, and even bleeding. While there are many treatments available—such as creams, sitz baths, and over-the-counter medications—prevention often begins in the kitchen.

One of the most effective ways to reduce your risk of hemorrhoids is by preventing constipation, which is a major contributor. A diet rich in fiber keeps stools soft and easier to pass, reducing strain during bowel movements. In fact, a survey of over 1,000 colon and rectal surgeons found that increasing fiber intake was their number one recommendation for conservative hemorrhoid treatment.

Here are seven fiber-packed foods that dietitians say can support digestive health and help keep hemorrhoids at bay.

1. Kiwis

Kiwis are a digestion-friendly fruit loaded with soluble fiber. They also contain an enzyme called actinidin, which can gently encourage regular bowel movements. Just one kiwi provides around 2 grams of fiber, and studies suggest that eating two kiwis daily can improve both bowel frequency and overall comfort in people with constipation.

Enjoy them on their own, in smoothies, or even added to a fresh fruit salsa.

2. Barley

Barley is an ancient grain that deserves more attention for its digestive benefits. One cooked cup contains about 6 grams of fiber, much of it soluble fiber, which helps stool retain water and stay soft. This reduces straining, lowering the risk of hemorrhoids.

Try barley in soups, grain bowls, or as a hearty side dish with your favorite protein.

3. Popcorn

Popcorn isn’t just a movie-night snack—it’s also a great source of insoluble fiber, which speeds up digestion and helps prevent constipation. A single cup offers about 1.2 grams of fiber, though most people eat much more in one sitting.

For the healthiest version, air-pop your popcorn and go easy on the butter and salt.

4. Prune Juice

Prune juice has earned its reputation as a natural constipation reliever. Its effectiveness comes from a unique combination of sorbitol, fiber, and polyphenols, which work together to soften stool and improve regularity.

Studies show that even small amounts—about 2 ounces daily—can significantly reduce constipation without causing bloating or discomfort.

5. Lentils

Lentils and other legumes are high in both fiber and resistant starch, which supports a healthy gut microbiome. Good gut bacteria help regulate digestion and may protect against constipation, indirectly lowering hemorrhoid risk.

Add lentils to soups, salads, or curries—or even blend them into a fiber-rich breakfast porridge.

6. Ground Flaxseed

Ground flaxseed is a versatile superfood that can be sprinkled into oatmeal, smoothies, or baked goods. It’s rich in soluble and insoluble fiber, and research shows that it can improve bowel regularity while also supporting healthy gut bacteria.

Even just 2 tablespoons provide about 3 grams of fiber, making it an easy daily addition.

7. Apples

Apples contain both soluble fiber (in the flesh) and insoluble fiber (in the skin), making them a well-rounded choice for digestive health. Studies suggest they help bulk up stool and move it through the digestive tract more efficiently, which may reduce the likelihood of hemorrhoids.

For maximum benefit, enjoy apples with the skin on.