30+ Foods That Help You Poop: Natural Remedies For Better Digestion
Plant-based staples plus simple strategies for a healthy gut and smoother digestion.
Constipation is a common digestive issue that can cause discomfort and disrupt daily life. Fortunately, improving digestive health and relieving constipation often starts at your plate. By choosing the right foods—especially those rich in fiber and water—you can support smoother, more regular bowel movements. This guide explores over 30 natural foods and practical strategies to help you poop, based on expert insights into nutrition and gut health.
What Causes Constipation?
Constipation refers to infrequent, hard, or difficult bowel movements. It can be caused by:
- Low fiber intake: Not eating enough plant-based foods.
- Dehydration: Insufficient water slows digestion.
- Lack of physical activity: Movement stimulates the digestive tract.
- Medications: Some drugs slow gut motility.
- Ignoring the urge: Delaying bowel movements can worsen constipation.
- Medical conditions: Thyroid disorders, diabetes, or IBS.
Dietary changes are often the first step in managing constipation. Consuming more fiber, water, and certain healthy fats can help stool move more easily through the colon.
How Does Fiber Help You Poop?
Dietary fiber is a plant-derived carbohydrate that the body cannot digest. It is classified as:
- Soluble fiber: Absorbs water and forms a gel, softening stool.
- Insoluble fiber: Adds bulk and helps move stool more quickly.
Most adults should aim for 22–34 grams of fiber per day, which can be achieved by eating a variety of fiber-rich foods. Drinking plenty of fluids is also vital, as fiber draws water into the intestines.
Top Foods That Make You Poop
1. Fruits That Relieve Constipation
| Fruit | Key Benefits |
|---|---|
| Prunes | High in fiber and sorbitol; natural laxative effect |
| Kiwis | Rich in soluble fiber; increases stool frequency |
| Pears | High in fiber and sorbitol; promotes water in stool |
| Apples | Pectin-rich; stimulates bowel movement |
| Figs | Excellent fiber source; both fresh and dried |
| Berries | Fiber-rich (raspberries, blueberries, strawberries) |
| Oranges | Fiber plus water content; aids regularity |
| Peaches, Cherries | Contain both soluble fiber and hydration |
| Guava | Among the highest fiber fruits |
| Persimmons | Good source of fiber; best eaten ripe |
| Raisins & Other Dried Fruits | Concentrated fiber and sugar alcohols |
How To Use:
- Enjoy whole fruits with skins whenever possible for maximum fiber.
- Add berries and sliced apples to oatmeal or yogurt.
- Blend prunes, figs, or pears for smoothies.
2. Vegetables That Help You Poop
Vegetables are another powerhouse for fiber and water content. The best choices include:
- Artichokes
- Brussels sprouts
- Broccoli
- Spinach
- Collard greens & Kale
- Carrots
- Green peas
- Sweet potatoes
- Butternut & Acorn squash
- Cabbage, Parsnips, Turnip greens
- Okra
These vegetables supply insoluble fiber, vitamins, and water to bulk up your stool and help keep you regular. Roasting, steaming, or adding them to soups retains their fiber content.
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3. Whole Grains
- Oatmeal: Contains soluble fiber to soften stool.
- Bran: High in insoluble fiber for stool bulk.
- Brown rice
- Barley
- Rye bread
- Whole-wheat bread & pasta
- Popcorn: A low-calorie, high-fiber snack.
Replacing refined grains with whole grains increases your dietary fiber and aids digestion.
4. Legumes (Beans, Peas, Lentils)
- Black beans
- Pinto beans
- Lentils
- Kidney beans
- Chickpeas & Hummus
- Soybeans
- Split peas
- Tofu & baked beans
Legumes are among the richest plant foods in fiber, including both soluble and insoluble types. A single cup of beans often delivers over 10 grams of fiber. Incorporate them in salads, stews, dips, or side dishes.
5. Nuts and Seeds
- Almonds
- Walnuts
- Pistachios
- Sunflower seeds
- Pumpkin seeds
- Cashews
- Flaxseed (ground)
- Chia seeds
- Pecans
Seeds like chia and flax are especially effective, as they form a gel-like substance in the gut that softens stool and makes it easier to pass. Always drink plenty of water when eating seeds to avoid further constipation.
6. Probiotic and Prebiotic Foods
- Live-cultured yogurt (with probiotics)
- Kefir
- Kimchi
- Sauerkraut
- Pickles
- Natto
- Tempeh
- Miso
These fermented foods support the growth of healthy gut bacteria, which can enhance digestion and regularity. Adding prebiotic vegetables like onions, garlic, and asparagus also boosts probiotic effectiveness.
7. Healthy Oils & Fats
- Olive oil
- Flaxseed oil
Healthy fats can lubricate the digestive tract. Small amounts of olive or flaxseed oil are shown to relieve constipation when consumed regularly.
8. Warm Liquids & Beverages
- Warm water
- Herbal teas
- Broth
- Coffee (for some people, coffee quickly triggers bowel movements)
Drinking warm liquids can stimulate bowel movement, especially when combined with high-fiber foods.
Foods That May Bind Or Slow Stool
For balance, it’s helpful to know which foods can slow digestion or worsen constipation if overconsumed:
- White rice
- Rice cakes & crackers
- Low-fiber dairy (hard cheeses, low-fat yogurt, milk—avoid if lactose intolerant)
- Low-fiber vegetables & fruits (peeled potatoes, carrots, green beans, applesauce)
- Processed foods (refined bread, pasta, pastries)
Limit these if you’re aiming to relieve constipation.
Expert Tips For Healthy Pooping
- Stay hydrated: Drink 8+ cups of water daily; fiber needs water to work.
- Eat a variety: Mix soluble and insoluble fibers for maximum effect.
- Exercise regularly: Physical activity stimulates the intestines.
- Avoid delaying the urge: Ignoring your body’s signals makes stool harder.
- Consider fiber supplements: Psyllium husk can help if dietary intake is low.
- Use proper posture: Squatting or elevating your feet (Squatty Potty) reduces strain during bowel movements.
Sample Fiber-Boosting Meal Plan
- Breakfast: Oatmeal topped with berries and chia seeds; glass of water.
- Snack: Prunes or figs with almonds.
- Lunch: Lentil salad with spinach, tomatoes, and whole-grain bread.
- Snack: Greek yogurt with sliced apples and sunflower seeds.
- Dinner: Brown rice bowl with roasted broccoli, kale, chickpeas, and olive oil drizzle.
FAQs About Foods That Make You Poop
Q: Which fruit is best for constipation relief?
A: Prunes are widely considered the top fruit for relieving constipation because they are rich in fiber and contain sorbitol, a natural laxative.
Q: How quickly do high-fiber foods help you poop?
A: You may notice improvements within a few days of increasing fiber and water intake, although full effects can take 1–2 weeks depending on your diet and digestive health.
Q: Can coffee help with constipation?
A: Yes, for roughly one-third of people, coffee triggers bowel movements due to its stimulation of the colon. For others, warm liquids (tea, broth) can have similar effects.
Q: Are fiber supplements safe?
A: Yes, supplements like psyllium husk are generally safe but should be used with plenty of fluids. Consult your healthcare provider before starting supplements.
Q: What foods should I avoid if I’m constipated?
A: Avoid processed foods, refined grains, dairy (if sensitive), and foods low in fiber, as these can slow digestion and worsen constipation.
When To See A Doctor
- If constipation persists for more than two weeks despite dietary changes
- If you experience severe pain, blood in stool, or unintended weight loss
- If you have underlying health conditions such as diabetes or IBS that affect digestion
Chronic constipation may require medical diagnosis and treatment.
Tips To Prevent Constipation
- Develop a regular eating and bathroom routine.
- Move your body daily to promote gut motility.
- Eat balanced meals with plant-based diversity.
- Limit processed, fried, and high-fat foods.
- Manage stress; anxiety can affect digestion.
Conclusion
Relieving constipation naturally is possible—and often simple—with the right diet and habits. By enjoying a variety of fiber-rich fruits, vegetables, whole grains, legumes, nuts, seeds, and probiotic foods, most people can improve their digestive health and achieve regular, comfortable bowel movements. For chronic or severe issues, consult your physician.
References
- https://www.squattypotty.com/blogs/blog/the-ultimate-list-of-foods-that-bind-vs-those-foods-that-loosen-stools
- https://www.healthline.com/nutrition/foods-that-help-you-poop
- https://www.goodrx.com/well-being/gut-health/foods-that-make-you-poop-help-constipation
- https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
- https://rbgastro.com/the-best-worst-foods-for-constipation/
- https://www.piedmont.org/living-real-change/5-foods-that-relieve-constipation
- https://www.medicalnewstoday.com/articles/322382
- https://cdhf.ca/en/what-to-eat-when-constipated/
- https://www.webmd.com/digestive-disorders/ss/worst-foods-for-constipation
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