25 Effective Foods That Make You Poop And Relieve Constipation

If you’ve ever struggled with constipation, you know it can be uncomfortable or even painful. Fortunately, certain foods can naturally stimulate your digestive system, ease constipation, and support healthy, regular bowel movements. This comprehensive guide explores 25 of the most effective foods for relieving constipation, along with essential nutrition tips, potential causes of constipation, and answers to your most common questions.

What Is Constipation?

Constipation refers to infrequent, difficult, or painful bowel movements. Most people experience constipation occasionally, but for some, it can become a chronic problem. Common signs include:

• Passing stools fewer than three times a week
• Straining or difficulty with bowel movements
• Dry, hard, or lumpy stools
• Feeling of incomplete evacuation

How Do Foods Help With Constipation?

The key dietary factor for regular bowel movements is fiber, which comes in two types:

• Soluble fiber: Draws water into the stool, making it softer and easier to pass.
• Insoluble fiber: Adds bulk to the stool, helping it move through the gut more efficiently.

Other factors like hydration, healthy fats, and certain natural sugars also play roles in stimulating bowel movements. Incorporating a balance of both fiber types and drinking enough fluids is essential for preventing and relieving constipation.

Top 25 Foods That Make You Poop

Here is a detailed list of foods that can help relieve constipation, along with practical suggestions for including them in your diet.

1. Apples

Apples are one of the best fruits for constipation. They are rich in pectin (a type of soluble fiber), which helps soften stool and speed up gut transit. Leaving the skin on increases their insoluble fiber content.

• How to enjoy: Eat raw as a snack, add to salads, or blend into smoothies.

2. Pears

Pears contain high levels of fiber and natural sorbitol—a sugar alcohol with a mild laxative effect. A medium pear provides about 5.5 grams of fiber, much of it in the skin.

• How to enjoy: Eat fresh, sliced into yogurt, or add to oatmeal.

3. Prunes

Prunes (dried plums) are a classic remedy for constipation. They’re high in fiber, sorbitol, and phenolic compounds, all of which combine to stimulate bowel movements.

• How to enjoy: Snack on a handful, blend into smoothies, or use in baked goods.

4. Kiwi

Kiwi is rich in both soluble and insoluble fiber, as well as an enzyme called actinidin that aids digestion. Research shows eating two kiwis a day may help relieve constipation.

• How to enjoy: Eat fresh, in fruit salads, or as a topping for yogurt.

5. Berries

Berries such as raspberries, blackberries, strawberries, and blueberries are loaded with fiber, water, and antioxidants, making them ideal for gut health.

• How to enjoy: Add to cereals, salads, or eat by the handful as a healthy snack.

6. Oranges

Oranges are an excellent source of fiber and fluid (water), both of which help ease constipation. Additionally, they contain naringenin, a flavonoid believed to have a natural laxative effect.

• How to enjoy: Eat whole, add orange segments to salads, or blend into smoothies.

7. Figs

Figs provide both soluble and insoluble fiber, as well as enzymes that may support digestion. Eating dried or fresh figs can promote stool regularity.

• How to enjoy: Snack on dried figs or chop and add to salads and cereals.

8. Beans and Lentils

Beans, lentils, and legumes are abundant in fiber (up to 16 grams per cup cooked). They contain both soluble and insoluble fiber, supporting healthy stools and gut transit velocity.

• How to enjoy: Add to soups, stews, dips, or salads.

9. Chia Seeds

Chia seeds absorb up to 12 times their weight in water, forming a gel-like substance that softens stools and stimulates regular bowel movements. Just 2 tablespoons can provide almost 10 grams of fiber.

• How to enjoy: Mix into oatmeal, yogurt, puddings, or smoothies.

10. Flaxseeds

Flaxseeds offer a well-rounded mix of soluble and insoluble fiber, along with healthy fats. Ground flaxseeds are easiest for your body to digest and absorb.

• How to enjoy: Sprinkle onto cereals, blend into smoothies, or mix into baked goods.

11. Oats

Oats contain a soluble fiber called beta-glucan, which absorbs water and helps soften stool. Whole oats or steel-cut oats are preferable over instant varieties for fiber content.

• How to enjoy: Prepare oatmeal, use in baked goods, or make overnight oats with fruit.

12. Sweet Potatoes

Sweet potatoes are rich in fiber and water, especially when consumed with the skin on. They provide both types of fiber and support healthy digestion.

• How to enjoy: Bake, mash, or roast with herbs for a tasty side dish.

13. Spinach and Leafy Greens

Leafy greens like spinach, kale, and Swiss chard provide insoluble fiber, magnesium, and folate—nutrients that promote intestinal movement and regularity.

• How to enjoy: Sauté, add to salads, or blend into green smoothies.

14. Broccoli

Broccoli is an excellent source of fiber (both soluble and insoluble), water, and sulforaphane—a compound that can help protect your gut lining and support regular bowel movements.

• How to enjoy: Steam, roast, or chop into salads and stir-fries.

15. Artichokes

Artichokes are high in fiber and prebiotics, which feed healthy gut bacteria and stimulate digestion. Artichokes are particularly rich in inulin, a soluble fiber with mild laxative effects.

• How to enjoy: Enjoy steamed artichoke hearts, add to dips, or include in pasta dishes.

16. Rhubarb

Rhubarb contains fiber and sennoside A, a natural compound with laxative properties. It encourages stool movement and is often used in digestive remedies.

• How to enjoy: Add to compotes, bake into desserts, or mix with oatmeal.

17. Nuts and Seeds

Nuts like almonds, walnuts, and pistachios (as well as seeds such as sunflower and pumpkin) provide healthy fats and fiber. Both support bowel movement regularity.

• How to enjoy: Eat as a snack, sprinkle on salads, or stir into yogurt.

18. Yogurt and Kefir

Yogurt and kefir are fermented dairy products rich in probiotics. They can help balance gut bacteria, which may promote healthy digestion and regularity.

• How to enjoy: Choose unsweetened varieties; add fruit or nuts for extra fiber.

19. Whole Grains

Whole wheat, barley, quinoa, brown rice, and bulgur offer much higher fiber than refined grains, supporting long-term gut health and regular bowel movements.

• How to enjoy: Replace white pasta, rice, or bread with whole grain versions.

20. Popcorn

Plain popcorn is a whole grain snack that’s naturally high in fiber. Just avoid too much butter or salt, which can dampen its benefits.

• How to enjoy: Air-pop and season lightly for a gut-friendly snack.

21. Avocados

Avocados are loaded with fiber and heart-healthy fats, both of which can support healthy digestion. A medium avocado has around 10 grams of fiber.

• How to enjoy: Mash onto toast, blend into smoothies, or toss into salads.

22. Bananas

Ripe bananas support healthy bowel movements with both soluble and insoluble fiber. However, unripe bananas are high in tannins and starch, which can worsen constipation—stick to ripe, yellow bananas.

• How to enjoy: Eat as a snack, add to oatmeal, or include in smoothies.

23. Coffee

Caffeinated coffee stimulates the colon’s muscle contractions in about 1 in 3 people, leading to increased urgency. Warm beverages in general may help some people ‘wake up’ their bowels.

• How to enjoy: Enjoy hot coffee or warm tea in moderation to avoid dehydration.

24. Olive Oil and Flaxseed Oil

Olive oil and flaxseed oil can lubricate the digestive tract and may act as gentle natural laxatives. Adding these healthy fats to your diet may help stimulate bowel movements.

• How to enjoy: Drizzle on salads or vegetables, or blend into smoothies.

25. Water

While not a food, adequate water intake is critical. Fiber needs water to work—without it, increasing fiber can actually worsen constipation. Aim for at least 8 cups a day, more in hot climates or if you’re active.

• How to enjoy: Sip water throughout the day; consider herbal teas, broths, or water-rich fruits.

Tips for Increasing Fiber and Easing Constipation

• Start slowly: Gradually add more fiber to your diet to avoid gas and bloating.
• Stay hydrated: Every increase in fiber should be matched with higher fluid intake.
• Eat a mix: Include a variety of high-fiber foods to supply both fiber types and maximize benefits.
• Keep moving: Regular physical activity stimulates gut motility and helps prevent constipation.

Common Foods and Drinks That May Cause Constipation

While many foods can promote regularity, some can increase your risk of constipation, particularly when overconsumed:

• Dairy: Cheese and milk, especially for those with lactose intolerance.
• Red meat: High in fat and iron, low in fiber.
• Processed and fried foods: Often low in fiber, high in fat, and salty.
• Refined grains: White bread, white rice, and pastries.
• Alcohol: Can dehydrate the body, leading to harder stools.
• Unripe bananas: Contain tannins and resistant starch that may worsen constipation.

Frequently Asked Questions (FAQs)

Q: What should I eat if I haven’t pooped in days?

A: Increase your intake of high-fiber foods like prunes, pears, beans, and whole grains, and ensure you’re drinking plenty of water. If constipation persists for more than a week, consult a healthcare professional.

Q: Can too much fiber cause constipation?

A: Yes. Without enough fluid, excessive fiber can worsen constipation by bulking up stool but not softening it. Balance fiber intake with adequate hydration for best results.

Q: Are there any quick fixes for constipation?

A: Prunes, kiwifruit, and a large glass of water often have gentle, fairly rapid effects. Light exercise and a warm beverage may also help move things along.

Q: Which drinks help you poop?

A: Plain water, warm fluids (such as tea or diluted juice), and moderate coffee can stimulate bowel movements. Avoid excessive alcohol or sugary sodas.

Q: When should I see a doctor for constipation?

A: If constipation lasts more than a week, is severe, or occurs with symptoms like pain, bleeding, or unexplained weight loss, seek medical advice promptly.

Sample Table: Soluble vs. Insoluble Fiber Foods

Key Takeaways

• Eat a variety of fiber-rich foods—especially fruits, vegetables, whole grains, beans, nuts, and seeds—for regularity.
• Increase your fiber intake gradually and balance it with adequate fluids.
• Avoid or limit foods that may worsen constipation, such as heavily processed foods, dairy, and refined grains.
• Include probiotic-rich foods, healthy fats, and exercise for best digestive health.

With mindful food and drinking choices, most people can find natural, effective relief for constipation and keep their digestive system healthy and regular.

Author

Medha DebCommerce Editor

 

Medha Deb is a commerce editor with a master's degree in applied linguistics from the University of Hyderabad, which has allowed her to develop a deep understanding of language and its application in various contexts. She specializes in the areas of beauty, health, and wellness and is committed to ensuring that the content on the website is of the highest quality.

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