Most varieties of beans are high in fiber and can help maintain regularity.
The 17 Best Foods to Relieve Constipation
Eating certain fruits, vegetables, and seeds can help relieve constipation by adding bulk, softening stool, decreasing gut transit time, and increasing stool frequency.
About 14% of people experience chronic constipation at some point ( 1 ).
Symptoms include passing stools less than three times per week, straining, lumpy or hard stools, a sensation of incomplete evacuation, feeling blocked, or being unable to pass a stool.
The type and severity of symptoms can vary from person to person. Some people experience constipation only rarely, while it’s a chronic condition for others.
Constipation has a variety of causes, but it’s often the result of the slow movement of food through the digestive system.
This may be due to dehydration, a poor diet, medications, illness, diseases affecting the nervous system, or mental disorders.
Here are 17 foods that can help relieve constipation and keep you regular.
Dried plums, known as prunes, are widely used as a natural remedy for constipation.
They contain high amounts of fiber, with nearly 3 grams of fiber per 1/4-cup (40-gram) serving. This is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber ( 2 , 3 ).
The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which can add bulk. Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which also can increase stool weight ( 4 ).
In addition, prunes contain sorbitol. This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people ( 4 , 5 ).
Finally, prunes also contain phenolic compounds that stimulate beneficial gut bacteria. This has been hypothesized to contribute to their laxative effect ( 4 ).
One older study in 40 people with chronic constipation found that eating 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium, a type of dietary fiber ( 6 ).
You can enjoy prunes on their own or in salads, cereals, oatmeal, baked goods, smoothies, and savory stews.
Summary
Prunes are high in fiber, sorbitol, and gut-healthy phenolic compounds, all of which can help treat constipation.
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Apples are rich in fiber. In fact, one medium apple with the skin on (about 200 grams) contains 4.8 grams of fiber, which is 19% of the RDI ( 7 ).
Although most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin ( 8 ).
In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can pull water into the colon, softening the stool and decreasing gut transit time ( 9 , 10 ).
One study in 80 people with constipation found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut ( 11 ).
Another older animal study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation (12).
Apples are an easy way to boost the fiber content of your diet and alleviate constipation. You can eat them whole on their own or slice them up to add to salads or baked goods. Granny Smith apples have a particularly high fiber content ( 13 ).
Summary
Apples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract.
Pears are another fruit rich in fiber, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). That’s 22% of the RDI for fiber ( 14 ).
Alongside the fiber benefits, pears are particularly high in fructose and sorbitol compared with other fruits ( 15 ).
Fructose is a type of sugar that some people absorb poorly. This means that some of it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement ( 16 ).
Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed by the body and acts as a natural laxative by bringing water into the intestines ( 15 ).
You can include pears in your diet in a wide variety of ways. Eat them raw or cooked, with cheese, or include them in salads, savory dishes, and baked goods.
Summary
Pears are rich in fiber and contain natural laxatives, such as fructose and sorbitol.
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One kiwi (about 75 grams) contains about 2.3 grams of fiber, which is 9% of the RDI ( 17 ).
In one study, 19 healthy adults consumed a kiwi-derived supplement for 28 days. Researchers found doing so led to significant increases in the number of daily bowel movements, compared with a control group ( 18 ).
Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and looser stools in 11 healthy adults ( 19 ).
Furthermore, a 2010 study gave 54 people with irritable bowel syndrome two kiwis per day for 4 weeks. At the end of the study, participants reported increased frequencies of bowel movements and faster colonic transit times ( 20 ).
It’s not just the fiber in kiwis that’s thought to fight constipation. An enzyme known as actinidin is also hypothesized to be responsible for kiwi’s positive effects on gut motility and bowel habits ( 21 , 22 , 23 ).
Kiwis can be eaten raw. Just peel them or cut them in half and scoop out the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost.
Summary
Kiwis are a good source of fiber and contain actinidin, an enzyme that may improve gut motility and reduce constipation.
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Figs are a great way to boost your fiber intake and promote healthy bowel habits.
One medium raw fig (about 50 grams) contains 1.5 grams of fiber. Moreover, just half a cup (80 grams) of dried figs contains 7.9 grams of fiber, which is almost 32% of the RDI ( 24 , 25 ).
An older study in dogs investigated the effects of fig paste on constipation over a 3-week period. It found that fig paste increased stool weight and reduced intestinal transit time ( 26 ).
Another study in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed colonic transit, improve stool consistency, and alleviate stomach discomfort ( 27 ).
Interestingly, figs contain an enzyme called ficin, which is similar to the enzyme actinidin found in kiwis. It’s thought this may contribute to its positive effects on bowel function, alongside its high fiber content ( 21 , 23 ).
Figs are a delicious snack on their own and also pair well with both sweet and savory dishes. They can be eaten raw, cooked, or dried and go well with cheese and gamey meats, as well as on pizza, in baked goods, and in salads.
Summary
Figs can help increase your intake of fiber and contain ficin, an enzyme that may promote regularity.
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Citrus fruits like oranges, grapefruits, and mandarins are a refreshing snack and good source of fiber.
For example, one orange (about 154 grams) contains 3.7 grams of fiber, which is 15% of the RDI. Meanwhile, one grapefruit (about 308 grams) contains almost 5 grams of fiber, meeting 20% of your daily needs ( 28 , 29 ).
Citrus fruits are also rich in the soluble fiber pectin, especially their peels. Pectin can accelerate colonic transit time and reduce constipation ( 11 , 30 ).
In addition, citrus fruits contain a flavanol called naringenin, which may contribute to their positive effects on constipation ( 31 ).
Animal studies have shown that naringenin increases fluid secretion into the colon, causing a laxative effect. However, more research in humans is needed ( 31 , 32 ).
To get the maximum amount of fiber and vitamin C, eat citrus fruits fresh. Oranges and mandarins are a handy snack food, and grapefruit goes well in a salad or cut in half for breakfast.
Summary
Citrus fruits like oranges, grapefruits, and mandarins are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin.
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Greens such as spinach, Brussels sprouts, and broccoli are not only rich in fiber but also great sources of folate and vitamins C and K ( 33 , 34 , 35 ).
These greens help add bulk and weight to stools, which makes them easier to pass through the gut.
One cup (180 grams) of cooked spinach contains 4.7 grams of fiber, or 19% of the RDI ( 33 ).
To get spinach into your diet, try adding it to a quiche, pie, or soup. Baby spinach or tender greens can be added raw to salads or sandwiches for a fiber boost.
Brussels sprouts are also super healthy, with just 5 sprouts containing 14% of your daily fiber needs and only 41 calories ( 34 ).
They can be boiled, steamed, grilled, or roasted and enjoyed hot or cold.
Meanwhile, broccoli contains 2.4 grams of fiber in just one cup (91 grams). This is equivalent to 10% of the RDI for fiber ( 35 ).
It can be cooked and added into soups and stews, as well as eaten raw in salads or as a snack.
Summary
Greens like spinach, Brussels sprouts, and broccoli are rich in fiber, which can help add bulk to stools to support regularity.
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Jerusalem artichoke and chicory belong to the sunflower family and are important sources of a type of soluble fiber known as inulin ( 36 ).
Inulin is a prebiotic, which means it helps stimulate the growth of bacteria in the gut, promoting digestive health. It’s particularly beneficial for Bifidobacteria ( 36 , 37 ).
A review of research on inulin and constipation found that inulin increases stool frequency, improves consistency, and decreases gut transit time. It also has a mild bulking effect by increasing bacterial mass in stools ( 37 , 38 ).
A recent study in 44 healthy adults with constipation found that taking 0.4 ounces (12 grams) of inulin from chicory per day increased stool frequency and softness ( 39 ).
Jerusalem artichokes are tubers that have a nutty flavor. You can find them in most supermarkets, sometimes under the name sunchokes or topinambur. They can be roasted, steamed, boiled, or mashed.
Chicory root is not commonly found in supermarkets but has become a popular coffee alternative in its ground form.
Summary
Jerusalem artichokes and chicory contain a prebiotic called inulin, which can enhance gut health and improve the frequency and consistency of stool.
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Scientific research shows that artichokes have a prebiotic effect, promoting good gut health and regularity.
Prebiotics are indigestible carbohydrates like inulin that feed the beneficial bacteria in your gut, increasing their numbers and protecting against the growth of harmful bacteria ( 40 ).
One older study found that people who ate 10 grams of fiber extracted from artichokes every day for 3 weeks had greater numbers of beneficial Bifidobacteria and Lactobacilli bacteria. It also found that levels of harmful bacteria in the gut decreased ( 41 ).
Additionally, prebiotics have been found to increase stool frequency and improve stool consistency in people with constipation ( 42 ).
Cooked artichokes can be eaten hot or cold. The outer petals can be pulled off, and the pulpy part can be eaten with a sauce or dip. The heart of the artichoke can be scooped out and cut into pieces.
Summary
Artichokes are packed with prebiotics like inulin, which can increase the amount of beneficial bacteria in the gut to increase stool frequency and consistency.
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Rhubarb is a leafy plant that’s well known for its bowel-stimulating properties.
It contains a compound known as sennoside A, more commonly known as Senna, a popular herbal laxative ( 43 , 44).
A study in rats found that sennoside A from rhubarb works by decreasing levels of aquaporin 3, a protein that regulates the movement of water in the intestines ( 45 ).
A lower level of aquaporin 3 means less water is moved from the colon back into the bloodstream, leaving stools softer and promoting bowel movements.
Furthermore, 1 cup (122 grams) of rhubarb contains 2.2 grams of dietary fiber, which provides 9% of the RDI for fiber ( 46 ).
The leaves of the rhubarb plant cannot be eaten, but the stalks can be sliced and boiled. Rhubarb has a tart flavor and is often sweetened and added to pies, tarts, and crumbles. It can also be added to oats or muesli for a fiber-rich breakfast.
Summary
Rhubarb is high in fiber and contains sennoside A, a compound that helps soften stools and promote bowel movements.
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Sweet potatoes contain a good amount of fiber to help alleviate constipation.
One medium sweet potato (about 150 grams) contains 3.6 grams of fiber, which is 14% of the RDI ( 47 ).
Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin ( 48 ).
Insoluble fiber can aid bowel movements by adding bulk and weight to stools ( 49 ).
One study looked at the effects of eating sweet potato on people undergoing chemotherapy, which can cause constipation ( 50 ).
After just 4 days of eating 7 ounces (200 grams) of sweet potato per day, participants experienced improved symptoms of constipation and reported less straining and discomfort compared with the control group ( 50 ).
Sweet potato can be roasted, steamed, boiled, or mashed. It can also be used in any recipe that calls for regular potatoes.
Summary
Sweet potatoes are a great source of insoluble fiber, which can add bulk to stools to prevent constipation.
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Beans, peas, and lentils — also known as pulses — are one of the cheapest, fiber-packed food groups you can include in your diet.
For example, 1 cup (182 grams) of cooked navy beans, the type used for baked beans, contains a whopping 19.1 grams of fiber, which is 76% of the RDI ( 51 ).
Furthermore, in just one-half cup (99 grams) of cooked lentils, there are 7.8 grams of fiber, meeting 31% of your daily needs ( 52 ).
Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage ( 49 , 53 ).
To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads, or adding them into ground-meat dishes for extra bulk and taste.
Summary
Pulses such as beans, peas, and lentils contain both soluble and insoluble fiber, which can help soften and add bulk to the stool.
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Chia seeds are one of the most fiber-dense foods available. Just 1 ounce (28 grams) of chia seeds contains 9.8 grams of fiber, meeting 39% of your daily needs ( 54 ).
The fiber in chia comprises 85% insoluble fiber and 15% soluble fiber ( 55 ).
When chia comes into contact with water, it forms a gel. In the gut, this can help soften stools and make them easier to pass ( 56 ).
What’s more, chia can absorb up to 12 times its own weight in water, which can help add bulk and weight to stools ( 5 7 ).
Chia seeds are very versatile and can be added to many foods, considerably boosting the fiber content without too much effort.
They work perfectly sprinkled onto cereal, oats, or yogurt. You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods, or desserts.
Summary
Chia seeds are loaded with soluble fiber, which forms a gel-like consistency in the digestive tract to soften and ease stool passage.
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Flaxseeds have been used for centuries as a traditional remedy for constipation, thanks to their natural laxative effects ( 58 ).
In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid ( 58 ).
Just 1 tablespoon (9 grams) of whole flaxseeds contains 2.5 grams of fiber, meeting 10% of your daily needs ( 59 ).
One 2012 study in mice found that those fed a flaxseed-supplemented diet had shortened small intestinal transit time and increased stool weight and frequency ( 60 ).
The researchers suggested that insoluble fiber acts like a sponge in the large intestine, retaining water, increasing bulk, and softening the stool. Meanwhile, the soluble fiber promotes bacterial growth, adding mass to stools ( 60 ).
Additionally, short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements ( 60 ).
Interestingly, researchers have suggested that flaxseeds’ laxative effect may be attributed to their oil content, which may have lubricant properties ( 60 ).
You can eat flaxseed on cereal and yogurt or use it in muffins, breads, and cakes.
However, not everyone should use flaxseed. Pregnant and lactating women are often advised to exercise caution when using flaxseed, although more research is needed ( 61 ).
Summary
Flaxseeds are high in both soluble and insoluble fiber and can increase the growth of beneficial bacteria in the gut.
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Rye bread is a traditional bread in many parts of Europe and rich in dietary fiber.
Two slices (about 64 grams) of whole grain rye bread contain 3.7 grams of dietary fiber, meeting 15% of the RDI ( 62 ).
Research has found rye bread to be more effective at relieving constipation than regular wheat bread or laxatives ( 63 ).
One 2010 study in 51 adults with constipation investigated the effects of eating 8.5 ounces (240 grams) of rye bread per day ( 63 ).
Participants who ate rye bread showed a 23% decrease in intestinal transit times, on average, compared with those who ate wheat bread. They also experienced softened stools, as well as increased frequency and ease of bowel movements ( 63 ).
Rye bread can be used in place of regular white wheat bread. It’s usually denser and darker than regular bread and has a stronger flavor.
Summary
Whole grain rye bread is a good source of fiber and has been shown to increase the frequency of bowel movements while also decreasing intestinal transit time.
15 Healthy Foods That Help You Poop
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Eating fiber-rich foods, including beans and certain fruits and vegetables, and foods high in prebiotics may help promote regular bowel movements.
Constipation is a common problem affecting an estimated 20% of the population ( 1 ).
Delayed colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes. A low fiber diet, aging, and physical inactivity can also contribute to constipation.
While remedies for constipation typically include laxatives, stool softeners, and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.
Here are 15 healthy foods that can help you poop.
Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 3.6 grams of fiber ( 2 ).
Fiber passes through your intestines undigested, aiding the formation of stool and promoting regular bowel movements ( 3 ).
Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.
In one study, 80 participants with constipation took pectin supplements.
After 4 weeks, pectin sped transit time in the colon, reduced the symptoms of constipation, and even improved digestive health by increasing the amount of beneficial bacteria in the gut ( 4 ).
Apples can be used as a healthy topping for foods like yogurt, crepes, and oatmeal, or enjoyed on their own as a travel-friendly and nutritious snack.
Prunes are often used as a natural laxative — and for good reason.
Four prunes (32 grams) contain 2 grams of fiber and about 7% of your daily requirements for vitamin A and potassium (5).
Prunes also contain sorbitol, a type of sugar alcohol that your body poorly digests. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement ( 6 ).
One review looked at four studies measuring the effectiveness of prunes on constipation. It found that prunes can help soften stool, improve consistency, and increase stool frequency ( 7 ).
Another study showed that prunes made improvements in both stool frequency and consistency, compared with participants treated with psyllium fiber supplements (8).
Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.
Kiwifruit is especially high in fiber, which makes it an excellent food to help promote regularity.
One medium kiwi (2.6 ounces or 69 grams) contains 2 grams of fiber ( 9 ).
Kiwi has been shown to stimulate movement in the digestive tract, helping induce bowel movements ( 10 ).
One older study gave 33 constipated and 20 non-constipated participants kiwi twice daily over a 4-week period.
Kiwi helped speed up intestinal transit time, decrease laxative use, and improve symptoms of constipation ( 11 ).
Try adding kiwi to your next smoothie or breakfast bowl for a tasty, high fiber treat.
In addition to their wide variety of health benefits, flax seeds’ high fiber content and ability to promote regularity definitely make them stand out.
Each 1-tablespoon (10-gram) serving of flax seeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber ( 12 ).
One study showed that eating 10 grams of flax seed daily for 12 weeks improved constipation, as well as other digestive and weight conditions ( 13 ).
Another study showed that flax seed may have dual effectiveness for both constipation and diarrhea ( 14 ).
Flax seeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups, and shakes. Flaxseed oil can be used in salad dressings, dips, and sauces, too.
Pears can help alleviate constipation in a few ways.
First, they’re high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting about 16% and 25% of men’s and women’s daily fiber needs, respectively ( 15 , 16 ).
Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic agent to pull water into the intestines and stimulate a bowel movement ( 17 ).
Furthermore, pears contain fructose, a type of sugar that can only be absorbed in limited amounts.
This is due to the way in which your body metabolizes fructose. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by your liver ( 18 ).
Moreover, some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb fructose.
Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines ( 18 ).
Pears are incredibly versatile and easy to add to your diet. They can be included in salads, smoothies, and sandwiches or consumed raw for a sweet snack.
Most varieties of beans are high in fiber and can help maintain regularity.
For example, black beans boast 7.5 grams of fiber per cooked one-half cup (86 grams), while one-half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber ( 19 , 20 ).
Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.
Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass ( 21 ).
On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool ( 22 ).
One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can reduce constipation, as well as bloating and gas ( 23 ).
If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips, or side dishes for a delicious dose of fiber.
Both rhubarb’s fiber content and natural laxative properties encourage regularity.
Each stalk of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly bulk-promoting insoluble fiber ( 24 ).
Rhubarb also contains a compound called sennoside A, which has a laxative effect in the body. In fact, sennosides are even found in herbal laxatives like senna ( 25 ).
Sennoside A works by decreasing levels of aquaporin 3 (AQP3), a protein that controls water transport in the intestines.
Decreased levels of AQP3 result in increased water absorption, which softens stool and promotes bowel movements ( 26 ).
Rhubarb can be used in a variety of baked goods, added to yogurt, or even be added to oatmeal for a kick of added flavor.
Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity.
Prebiotics are a special type of fiber that works by feeding the good bacteria found in your colon, helping optimize your digestive health ( 27 ).
Consuming prebiotics may also help relieve constipation.
A 2017 review looked at five studies including 199 participants and concluded that prebiotics increased stool frequency and improved consistency ( 28 ).
Artichokes, in particular, are a good source of prebiotics that can boost beneficial bacteria in the gut.
One study had 32 participants supplement with fiber extracted from globe artichokes. After 3 weeks, they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased ( 29 ).
Another study looked at the effects of artichoke leaf extract on 208 participants with irritable bowel syndrome (IBS). Artichokes not only reduced the incidence of IBS but also helped normalize bowel patterns ( 30 ).
Artichokes are available in both fresh and jarred form and can be used in lots of recipes like creamy dips, salads, and flavorful tarts.
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