7 Foods That Can Help You Poop

If you’re struggling with constipation or simply want to promote regular bowel movements, certain foods can help stimulate digestion and improve stool consistency. The key is to focus on foods that are high in fiber, which adds bulk to stool and helps move it through the digestive tract. Additionally, foods that are rich in water and promote healthy gut bacteria can also support bowel regularity. Here are 7 foods that can help you poop:

1. Fiber-Rich Fruits

Fruits, especially those with edible peels, are packed with fiber, water, and other nutrients that support digestive health. Here are some top choices:

• Apples: Apples are a great source of both soluble and insoluble fiber, particularly in the peel. Soluble fiber (pectin) helps to soften stool, while insoluble fiber adds bulk to stool, aiding its passage through the colon.
• Pears: Pears are rich in fiber and water content, making them excellent for promoting bowel movements. One medium-sized pear can contain about 5-6 grams of fiber.
• Berries (strawberries, raspberries, blackberries): These small fruits are high in fiber, especially raspberries, which contain about 8 grams of fiber per cup. Berries are also full of antioxidants that support overall health.
• Kiwi: This tropical fruit is high in fiber and contains an enzyme called actinidin, which can help promote digestion and improve stool consistency.

Tip: Eating fruits with the skin on (like apples and pears) maximizes their fiber content.

2. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are excellent sources of fiber, magnesium, and water, all of which support digestion.

• Spinach: Contains fiber that helps bulk up stool, as well as magnesium, which can relax the muscles of the digestive tract and promote smoother bowel movements.
• Kale: A rich source of fiber and water, kale also provides nutrients like folate and vitamin K, which help maintain gut health.
• Swiss chard: Like spinach, Swiss chard is rich in fiber and magnesium, making it an ideal choice for relieving constipation.

Tip: Include a variety of leafy greens in your diet by adding them to salads, smoothies, soups, or omelets.

3. Whole Grains

Whole grains are high in insoluble fiber, which is key for promoting regular bowel movements. Unlike refined grains, which are low in fiber, whole grains retain the fiber-rich bran and germ.

• Oats: Oats are packed with soluble fiber (beta-glucan), which helps soften stool and supports regularity. Oatmeal is easy to digest and can help relieve constipation.
• Brown rice: Brown rice is high in fiber and helps stimulate bowel movements. It’s also rich in magnesium, which helps relax the muscles of the digestive tract.
• Quinoa: This pseudo-grain is high in fiber, protein, and essential vitamins. Quinoa’s fiber content helps move stool through the intestines and adds bulk.

Tip: Replace refined grains with whole grains (e.g., whole wheat bread, quinoa, brown rice) to increase your fiber intake and improve digestion.

4. Legumes (Beans, Lentils, Chickpeas)

Legumes are high in fiber and protein and are great for digestion. They contain both soluble and insoluble fiber, which work together to promote healthy bowel function.

• Lentils: High in both soluble and insoluble fiber, lentils can help to bulk up stool and regulate digestion.
• Chickpeas: Chickpeas are another fiber-rich legume that can aid in digestion. A cup of chickpeas contains about 12 grams of fiber.
• Black beans: One cup of black beans can provide around 15 grams of fiber, making them one of the highest-fiber legumes. They also contain magnesium, which can help with constipation.

Tip: Gradually introduce beans and lentils into your diet, as they can cause gas and bloating if consumed in large amounts at once.

5. Flaxseeds and Chia Seeds

Both flaxseeds and chia seeds are great sources of fiber, omega-3 fatty acids, and other nutrients that support bowel health.

• Flaxseeds: Rich in both soluble and insoluble fiber, flaxseeds help keep stool soft and moving through the digestive tract. Ground flaxseeds are easier to digest than whole seeds.
• Chia seeds: Chia seeds absorb water and expand, creating a gel-like substance that helps soften stool and ease its passage. They’re also high in fiber and omega-3 fatty acids, which support gut health.

Tip: Sprinkle ground flaxseeds or chia seeds on your yogurt, smoothies, or salads for an easy fiber boost.

6. Prunes and Dried Plums

Prunes (dried plums) are often recommended for relieving constipation because they are high in fiber and contain sorbitol, a natural sugar alcohol that has a mild laxative effect.

• Prunes: One of the most well-known remedies for constipation, prunes contain about 6 grams of fiber per 1/4 cup and have been shown to stimulate bowel movements by increasing stool water content and promoting gut motility.
• Prune juice: While whole prunes are more effective, prune juice can also be helpful for relieving constipation. However, be mindful of sugar content in commercial juices.

Tip: Eating about 4-5 prunes a day may be enough to relieve constipation for most people.

7. Yogurt and Probiotics

Yogurt, particularly the kind that contains live active cultures, can help improve gut health and promote regular bowel movements. Probiotics, the beneficial bacteria found in yogurt, support a healthy gut microbiome, which plays a key role in digestion.

• Yogurt: Probiotic-rich yogurt can help balance the bacteria in your gut, potentially easing constipation and bloating. Choose unsweetened yogurt to avoid extra sugar, which can sometimes worsen digestion.
• Kefir: This fermented dairy drink is even higher in probiotics than yogurt and can be very helpful for promoting regularity. It also contains some fiber and is easier to digest for some people who are lactose intolerant.

Tip: Opt for plain, unsweetened yogurt with live and active cultures for maximum benefit.

Additional Tips for Promoting Regular Bowel Movements:

• Drink plenty of water: Adequate hydration is crucial for softening stool and preventing constipation.
• Exercise regularly: Physical activity, especially walking, helps stimulate the muscles of the digestive tract and promotes regular bowel movements.
• Avoid excessive processed foods: Highly processed foods often lack fiber and can contribute to constipation.

Conclusion

Incorporating more fiber-rich foods into your diet—such as fruits, vegetables, whole grains, legumes, seeds, and fermented foods—can greatly improve digestion and help you maintain regular bowel movements. By staying hydrated, eating a balanced diet, and exercising, you can support your gut health and reduce the risk of constipation. If constipation persists, it’s important to consult a healthcare provider to rule out underlying conditions.