As if you weren’t obsessed with guacamole already, now it can keep your digestive tract healthy. Avocados are high in fiber and magnesium to help pull water back into your intestines to keep poop soft and easy to pass. Try topping whole grain toast with fresh avocado for a creamy constipation cure.
30 Best Foods for Constipation Relief
When you’re backed up, it can leave you feeling bloated, sluggish, and all-around uncomfortable. If not being able to go to the bathroom is weighing you down (literally!) then you’re probably looking for some constipation relief as soon as possible. And fortunately, you don’t need to turn to risky laxatives or other potentially disastrous over-the-counter medication, as there are plenty of natural foods that will, well, make you poop, moving things along, helping you go to the bathroom easily and regularly.
Note: These are healthy, fiber-rich foods that help make you poop, but they also have other positive benefits beyond your digestive system. So no, we’re not including those junk foods that may make you run for the bathroom for all the wrong reasons!
If you’re consuming the foods and drinks on this list and still having issues, be sure to see a doctor or gastroenterologist to help with your BM troubles. Have other bathroom issues? Don’t miss these IBS remedies.
And now, these are the healthiest foods that make you poop and naturally help aid any constipation relief.
Water
“You can easily become constipated by not drinking enough water,” Benjamin Levy, MD, gastroenterologist at Mount Sinai Hospital in Chicago, advises. “I recommend drinking at least eight 8-oz glasses of water per day. This is especially important during the summer because we sweat water away a lot.” And if you’re feeling a little full, try these detox water recipes that banish bloat.
Coffee
But first, coffee. While the effects from a cup of Joe can vary from one person to the next, it’s highly common for the beverage to make you head for the bathroom. Coffee has been shown to promote the release of gastrin, which can increase colonic spike and motor activity, reports the journal Gut. The effects of coffee on the body are pretty fascinating, but the study goes on to explain that coffee can’t reach the colon that fast—but that it instead induces a response by acting on receptors in the stomach or small bowels.
“One trick is to drink coffee with breakfast because the combination helps stimulate the gastrocolic reflex which causes bowel contractions (peristalsis) and moves stool out of the body,” Dr. Levy explains. “Many patients will feel the urge to have a good bowel movement after drinking coffee with breakfast.”
Chia Seeds
Anything with greater than five grams of fiber per serving is considered a high-fiber food. One ounce (about two tablespoons) of chia seeds has double that amount! “Also, chia seeds turn gelatinous when wet and help carry away matter that might be stuck in your digestive tract,” says Alexandra Napoli, certified holistic health coach. Intrigued? We’ve curated the best chia seed recipes on Instagram for plenty of how-to-use-em inspo.
Kiwis
If sluggish bowels are your problem, researchers say high-fiber kiwifruit may be the kick you’re looking for. A study by Taiwanese researchers found that IBS sufferers who ate two kiwis a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t.
Full-Fat Milk
Studies conducted at The Nutrition Institute at the University of Tennessee and published in the journal Lipids suggest that consuming calcium—which milk has plenty of—may help your body metabolize fat more efficiently. Another study showed that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body.
Oranges
Oranges are another fibrous fruit that can help move things along and help you avoid constipation. “Citrus fruits such as oranges, tangerines, and grapefruit are great because the fiber stimulates the growth of good colon microbiota/flora and subsequently increase fecal mass,” Dr. Levy says. “These fruits are excellent snack and dessert choices for patients with constipation.” Definitely a much better than sweet treats made from fiber-stripped refined carbohydrates.
Pistachios
There’s a reason why we go nutty for pistachios. Research from 2012 suggests that pistachios have properties similar to probiotics, which helps the growth of healthy bacteria in the digestive tract. And a healthy gastrointestinal tract (GIT) equals healthy poops.
Whole Grain Cereal
If you reach for whole grain cereal in the morning, you’ll start your day off with a healthy dose of fiber that will keep you regular throughout the day. “Cereal fibers (such as whole grains) are great constipation relieving foods because their cell walls are difficult to digest and hold onto water,” Dr. Levy explains. He recommends oatmeal or fibrous boxed cereals—for our favorites, check out our best breakfast cereals for weight loss.
Peppermint
It does more than just leaving your breath smelling minty fresh since peppermint is another food that helps make you poop. Peppermint’s soothing effect works wonders for a bad stomach but research found that it can also help people who suffer from IBS. Basically, its calming properties help loosen up the muscles in the intestinal tract so your poo can move freely.
Whole Wheat Bread
Whole wheat bread is chock-full of the fiber that can help move your bowels along. Dr. Levy recommends whole wheat toast in the morning for breakfast with a little cheddar cheese or peanut butter. It’s also a great base for avocado toast.
Beans
Beans are an A-list food that everyone should add to their diets and one of the best high fiber foods. They offer a plethora of vitamins (Hey, vitamin B!) and its high-fiber count helps bulk up your stools, making it easy for them to go down your GIT.
Brown Rice
One cup of brown rice contains nearly four grams of fiber, making it a great food to eat when you just can’t seem to go. A study from 2017 found that women who consumed brown rice decreased their chances of getting constipation by 47 percent than those who did not.
Bananas
The high fiber in bananas can help normalize bowel motility. With three grams of insoluble fiber, they help you push out waste better by making stools easier to pass. Bonus: They also help when things are loosey goosey. “Bananas are binding for anyone with diarrhea, and they also contain probiotics that are essential ‘food’ for the healthy microbes that live in our guts,” says Isabel Smith, MS, RD, CDN, founder of Isabel Smith Nutrition.
Prunes
The word “prunes” might bring up thoughts of your grandma’s favorite afternoon snack, but the dried plums are a great food for keeping things regular. There are six grams of fiber for every 100 grams of pruney goodness. Prune juice is also a known natural laxative that can help boost your bowel movements. 6254a4d1642c605c54bf1cab17d50f1e
Avocados
Avocados’ high magnesium content helps draw moisture into the digestive tract, which helps to soften stool and increase flow, says Natoli.
Green Tea
Add “helps your bowels” to the long list of reasons why we love green tea here at Eat This, Not That! “Green tea is a good way to increase amount of fluid consumption, with the goal of loosening stool, while the caffeine in green tea is a natural laxative,” Dr. Levy explains. “Green tea also contains antioxidants; small studies have shown a possible association between green tea and a decreased risk of lung cancer and prostate cancer.” Green tea will also rev up your metabolism and help you melt fat.
Coconut Water
Although your best drinks for constipation are water, coffee, and green tea, coconut water does have hydrating properties and is better for you than a sugary, food dye-laden sports drink. “Coconut water is a good alternative to higher sugar containing sports drinks as a tasty way to increase fluid consumption,” Dr. Levy says.
Yogurt
Probiotics are essential for a healthy digestive tract to help keep things moving along. An analysis from 2014 found the probiotics found in yogurt can help increase stool frequency. And yes, we’ve noticed how many items on this list are breakfast foods. It explains so much, right?
Pears
Pears have always been known as a constipation remedy. They’re not only an excellent source of fiber, but pears have naturally-occurring, sorbitol which acts as a laxative to loosen up the stools, says Napoli.
Raisins
Dried fruit packs a one-two punch when it comes to fighting constipation. “Dried fruit is an excellent source of dietary fiber and also contains sorbitol which is a natural laxative,” Dr. Levy explains. There are nearly 2 grams of sugar in one small box of raisins.
Apples
Apples are the quintessential healthy fruit that every person needs in their diet. One average-sized apple contains about 4.4 grams of fiber—and like pears it, it also contains sorbitol to increase bowel movements.
Peaches
If you’re not feeling so peachy about your #2 business, try eating a peach. Peaches also have a high concentration of sorbitol. (Do you see a pattern yet? P.S. Sorbitol is a sweetener known as a sugar alcohol that acts as a laxative to help move things along in our intestinal tract.)
Cashew Butter
It may not be as popular as its other nutty counterparts (almond and peanut butter), but a spoonful of rich, creamy cashew butter still packs a nutritional punch—especially for your bathroom issues. It’s a good source of magnesium, another nutrient that’s essential for a healthy poop flow.
Figs
Figs—and we don’t mean the Newtons—are a great way to add more fiber to your diet. Four of them will cost you 189 calories and provide 7.4 grams of fiber that’s great for those suffering from IBS. The sugar count in this fruit is high, but the sugar is naturally-occurring and the high fiber content helps offset it.
Popcorn
We know: You wouldn’t expect popcorn to be on the same list as healthy foods like avocados and leafy greens, but the air-popped kind is low calorie, high fiber, and makes a great snack for those who need a boost in the bathroom. “Popcorn is one of my favorite ways to increase fiber consumption because it’s such a delicious snack,” Dr. Levy says, “I recommend that patients air pop their popcorn.” As you know, the more fiber you consume, the more bulk it adds to your poop, making it easier to get down and out of you.
Blackberries
Blackberries contain eight grams of fiber per cup—twice the amount of other popular berries (looking at you, strawberries and blueberries.) And as an added nutritious bonus, blackberries are one of the most antioxidant-packed fruits out there!
Leafy Greens
Leafy greens such as kale, arugula, and spinach contain indigestible fiber that adds bulk to stool, making it easier to pass through the digestive system. Additionally, they are low in fermentable carbohydrates responsible for triggering bouts of IBS.
Plums
Plums may be the younger, fuller, version of prunes, but they will still help you get the job done. They’re a high source of naturally occurring sorbitol and even make the list of best-ever fat-burning foods!
Artichokes
“Cooking fresh artichokes or topping pizza with artichoke hearts is a great way to increase fiber consumption,” Dr. Levy explains. “Artichokes also contain a high amount of antioxidants which may help prevent cancer.” They can also fight off high blood pressure thanks to their magnesium and potassium amounts, he says. More reason to dig on into some homemade spinach artichoke dip, too!
Oats
A bowl of oatmeal is a great way to get the digestive tract moving in the morning. A cup of oats gives you a whopping 16 grams of fiber and there are plenty of ways to make oats for weight loss. Just stay away from the instant stuff in envelopes, which is usually packed with sugar.
30 Healthy Foods That Will Help You Poop
Feeling heavy and sluggish from constipation? Take a closer look at this list of foods that make you poop.
nadianb/Shutterstock
When you need a little help with constipation, look to your diet to get things moving! Fresh produce and hearty beans are some of the high-fiber foods that make you poop.
Whether you’re experiencing the discomfort of constipation or simply want to feel lighter, eating foods high in fiber and other nutrients can get you feeling better fast.
Tatyana Aksenova/Shutterstock
Apples
Apples are high in fiber and contain about more than four grams per serving. Fiber helps food move through your intestines quickly so that you don’t end up feeling backed up. Be sure to eat the apple’s skin to get all the benefits; it contains pectin which acts as a natural laxative. Grab one for a quick snack or bake it for a healthy dessert.
Taste of Home
Clear Soup
When you’re feeling weighed down, a clear soup like this dill chicken soup is a gentle treatment to get things moving again. Warm liquids help add moisture, which makes it easier to resolve tummy troubles. Unlike coffee, a clear soup won’t dehydrate you, either.
SMarina/Shutterstock
Prunes
This one probably comes as no surprise; prunes are your grandma’s go-to constipation treatment, and for good reason. One serving contains six grams of fiber to help your body eliminate food fast. Not a fan of dried prunes? Drinking prune juice is just as effective. And if you have leftovers, mix them into this vintage prune cake recipe.
DUSAN ZIDAR/Shutterstock
Wheat Bread
Whole wheat bread is loaded with insoluble fiber to help you feel better right away. Our intestines can’t absorb insoluble fiber, so they eliminate it fast. Try starting your day with whole wheat toast or enjoy your lunch sandwich on hearty wheat bread. For the best taste (and smell), make your own at home!
Nataliya Arzamasova/Shutterstock
Kiwis
Kiwis are a gorgeous summer fruit loaded with healthy benefits. One small kiwi has over two grams of fiber. Kiwis have also been shown to help stimulate movement in our intestines, helping food to pass quickly. Try adding sliced kiwi to your morning smoothie or sweeten up your afternoon veggies with this honey pecan kiwi salad.
NATALIYA_SKARAKHOD/SHUTTERSTOCK
Broccoli
Your mom was right when she told you to eat your broccoli. This green superfood contains a compound called sulforaphane; it can help regulate the bacteria in your gut and promote healthy digestion. Try steaming broccoli with garlic or enjoying it in a fresh salad with a dash of lemon.
Kerdkanno/Shutterstock
Beans
Just about any type of bean, from black bean to pinto, will help you in the constipation department. They are fiber powerhouses with over seven grams per serving. Beans contain both soluble and insoluble fiber, keeping things moving through your digestive tract. Get all the benefits with a colorful and cool mixed bean salad.
Lukas Gojda/Shutterstock
Grapes
Most fruits contain the most fiber content in their skins, which is why grapes are such a fiber superstar. Eating a handful of grapes will give you plenty of fiber from the skin, as well as liquid from the fruit. This helps make it easier to go to the bathroom.
Nadezhda Nesterova/Shutterstock
Rhubarb
Most of us know rhubarb as strawberry’s sidekick in summer desserts, but this tart fruit can stand on its own. One stalk of rhubarb contains about a gram of insoluble fiber. It also contains a compound called sennoside A, which acts as a natural laxative. Try baking with rhubarb in any of these tasty desserts.
GoncharukMaks/Shutterstock
Blackberries
If constipation has got you down, toss a container of blackberries in your shopping cart next time you’re at the grocery store. One cup of sweet, juicy blackberries contains over 8 grams of fiber! They’re also packed with antioxidants for more health benefits. Enjoy them on their own, tossed in a smoothie or over a yogurt parfait.
Taste of Home
Artichokes
Artichokes certainly shine when mixed with spinach for a creamy dip, but this green veggie has so much more to offer. They are high in vitamins and prebiotics, a type of fiber that helps promote healthy digestion. Try adding cooked artichokes to a veggie pizza or on top of your favorite salad.
Sebastian Duda/Shutterstock
Olive Oil
It’s a star in the Mediterranean diet for its heart benefits, but olive oil can help you poop, too. Olive oil acts as a natural laxative in the body and can help to promote healthy digestion. Try cooking veggies in fresh olive oil or using it to drizzle over caprese salad. Look for cold-pressed olive oils like this one to get the best health benefits.
PopFoto/Shutterstock
Kefir
When it comes to constipation, probiotics are a must. Probiotics promote the healthy bacteria in your gut that are responsible for digestion and eliminating food. Probiotic-rich foods like kefir can help to speed up your digestive tract and get things back on track fast. Try mixing berries into vanilla kefir for a healthy breakfast treat.
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Sauerkraut
Pickled foods like sauerkraut are rich in healthy probiotics to help relieve constipation or even prevent it in the first place. Probiotics can also help you digest the lactose in dairy, which can sometimes contribute to constipation. Try making your own at home and adding it to some of your favorite dinners.
pinot-noir/Shutterstock
Flaxseed
Flaxseeds are a tiny superfood that pack a big nutritional punch. One tablespoon contains about three grams of soluble and insoluble fiber. In addition to easing constipation, their fiber content keeps you feeling full and satisfied after meals. Toss a spoonful in your daily smoothie and check out these other ways to cook with flaxseed.
Taste of Home
Raspberries
Like blackberries, raspberries have a higher fiber content than strawberries or blueberries. They are also high in water content, helping your digestive tract keep moving right along. Enjoy them on their own, or if you’re feeling adventurous, add them to your lunch salad with this ruby raspberry slaw.
nelea33/Shutterstock
Pears
Pears are a tasty and juicy way to relieve constipation fast. In addition to being high in fiber (especially their skin!), they are a great source of sorbitol. This compound is found in certain fruits and acts as a natural laxative. Enjoy sliced pear with some cheese and nuts in the afternoon or bake with it for a healthy treat.
VAlekStudio/Shutterstock
Oranges
Oranges are an easy and portable snack perfect for anyone who needs help getting things moving. They are high in fiber and vitamin C, which helps make poop softer and easier to pass. Make sure to grab a whole orange and skip the orange juice, though. They get their fiber from their pulp, so peel and eat or get fancy with this citrus avocado salad.
Brent Hofacker/Shutterstock
Dates
Dates are a naturally sweet snack that packs seven grams of fiber. Not only can their high fiber level help you poop, but it can also keep your blood sugar under control. Dates can be used in desserts to replace some of the recipe’s sugar or enjoyed on their own. Grab these Medjool dates to start enjoying nature’s candy!
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Almonds
A handful of almonds may just be the perfect snack. They’re high in healthy fat, protein and you guessed it—fiber. They are also high in magnesium, which helps to stimulate the digestive tract. Snack on them on their own, in trail mix or ground into creamy almond butter.
Jarvna/Shutterstock
Chia Seeds
Good things come in small packages; a spoonful of chia seeds contains over five grams of fiber. Chia seeds also expand and turn into a gel-like consistency when they’re wet. This chia gel then moves food along your digestive tract, helping you eliminate that food more quickly and easily. Try any of these 10 ways to power up with chia seeds.
Elena Shashkina/Shutterstock
Leafy Greens
Sometimes the simplest solutions are the best. If you’ve been dealing with constipation issues, make yourself a hearty salad with spinach and other leafy greens. They contain insoluble fiber and are proven to ease symptoms of irritable bowel syndrome (IBS). If you are an iceberg lettuce fan, try making your salad with kale, arugula and spinach.
Marian Weyo/Shutterstock
Figs
Skip the Fig Newtons and opt for the real deal to help prevent constipation problems. Four figs contain over seven grams of fiber and less than 200 calories. Figs can be enjoyed fresh or dried and are perfect for baking.
TMB Studio
Popcorn
Munching on everyone’s favorite theater snack could prevent your constipation problems (just skip the movie theater butter!) Try making your own popcorn on the stove to ditch the artificial ingredients and get all the health benefits.
KarepaStock/Shutterstock
Sweet Potatoes
Sweet potatoes are not just for Thanksgiving. Whether you’re enjoying them mashed with a bit of brown sugar or sliced and baked as fries, sweet potatoes are a delicious constipation cure. One serving contains four grams of fiber, as well as natural laxatives like pectin and cellulose.
Taste of Home
Rye Bread
If your digestive tract has slowed down recently, ditch the white bread and try rye instead. Rye is higher in fiber and quickly binds with water molecules in your digestive tract. This allows it to push food along your system quickly, relieving constipation and even keeping you feeling full. It’s easy to make your own, too!
SMarina/Shutterstock
Lentils
Lentils are a fiber giant and can help reverse constipation almost instantly. One half-cup packs over eight grams of fiber, as well as other nutrients to support a healthy colon. Cooked lentils can be used as a salad topper or a hearty base for comforting soups and stews.
Vladislav Noseek/Shutterstock
Oatmeal
Ditch your morning bagel and heat up a piping hot bowl of oatmeal to get your digestive tract back in shape. One cup of oats has over 16 grams of fiber, so you’ll be feeling better in no time. Most packaged oatmeals are loaded with sugar and other artificial sweeteners, so make your own for a healthier and tastier start to your day.
Africa Studio/Shutterstock
Peppermint
A warm cup of peppermint tea won’t just ease nausea and stomach pain; it will reverse constipation as well. Peppermint has been proven to relieve constipation by relaxing the muscles along your intestines to allow food to move through faster.
Krasula/Shutterstock
Avocados
As if you weren’t obsessed with guacamole already, now it can keep your digestive tract healthy. Avocados are high in fiber and magnesium to help pull water back into your intestines to keep poop soft and easy to pass. Try topping whole grain toast with fresh avocado for a creamy constipation cure.
Note: Every product is independently selected by our editors. If you buy something through our links, we may earn an affiliate commission.
Originally Published: July 09, 2019
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn’t hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.
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Foods that make you poop immediately: Constipation home remedies
Food provides the body with the nutrition it needs to function properly, but sometimes, getting too much of the wrong food can lead to constipation and leave you searching for foods that make you poop.
What we eat is supposed to go from our mouths, into our belly, and out. Digestion time varies from person to person, but it generally takes anywhere from six to eight hours for food to pass through the stomach and small intestine. It then enters the large intestine to further digest, and then undigested food is eliminated. Some foods will have us running to the washroom quicker, while others lead to uncomfortable constipation. For instance, lots of fruits can keep people full, but they can also cause the runs. Fried foods, on the other hand, can make you constipated. So can painkillers, since they contain elements that can bind receptors in the digestive tract. Although some people assume all fruits will help get things moving, certain fruits—such as unripe bananas—contain a lot of starch, which moves really slowly through the digestive system.
Most dieticians will tell you that a well-balanced diet is best to keep you regular. While you do want to have foods that help you poop, you don’t want to go overboard, and you should know what makes you poop instantly so you can avoid mad dashes to the washroom.
Bowel movement basics: What makes you poop?
What makes you poop might be different than what makes someone else poop. However, for many people, caffeine is a trigger for bowel movements. Caffeine increases levels of cholecystokinin, which can regulate bowel movement and help with fecal elimination. There are cases where caffeinated drinks don’t seem to work for a person who is constipated, but consuming spicy food does. This is due to the fact that spicy foods contain capsaicin, a substance that irritates the bowels and leads to movement.
Experts say that one of the best things a person can do when they are constipated is drink a lot of water. Since constipation is related to dehydration in the colon, plenty of water is needed.
When a person is constipated, multiple factors can be at play, but the bottom line is that regular bowel evacuation is vital since we need to eliminate toxins from our body. Failure to do so can lead to more serious health issues, including toxicity, bacteria growth in the gut, or diverticulitis (bowel pockets).
Foods that help you poop
If you have a history of constipation, you might want to take a look at the following list of foods that make you poop.
- Prunes – they have lots of fiber and sorbitol, a natural laxative.
- Avocados – they are high in magnesium and attract water to soften stool.
- Kiwi – this fruit is low in sugar and high in fiber.
- Popcorn – plain popcorn is a good substitute for chips because it has fiber.
- Flaxseed – the seeds are packed with fiber, but don’t eat them whole because they will pass through you. Add them to smoothies, oatmeal, or a salad.
- Oranges – they contain a flavonol called naringenin, which researchers found can work like a laxative to help constipation.
- Oatmeal – it contains insoluble fiber, which can bulk up stool, helping it pass quicker.
- Aloe Vera Juice – studies indicate that it can act as a laxative.
- Spinach – the green vegetable has fiber and magnesium. The mineral helps the colon contract and draws water in to flush things out.
- Beans – they contain resistant starch, a fiber that helps improve movement of food through the colon. It also helps balance bacteria in the GI tract.
- Green beans – this vegetable can be helpful due to its fiber content.
- Cereal – a high fiber cereal consumed in the morning can trigger movement.
- Wheat bran – the outer layer of a wheat kernel is full of fiber, with about 25g per cup.
- Almonds – they are loaded with healthy fats, proteins, and fiber, but it is really the magnesium in them that helps with constipation.
- Kefir – it is packed with probiotics, and several studies show that probiotics can ease constipation.
- Raspberries – they contain double the fiber that strawberries do.
- Broccoli – this popular green vegetable has about 5.1g of insoluble fiber per cup.
If you are looking for foods that make you poop immediately, you just might find something on this list that will do the trick. If you continue to struggle to find relief, you should consult a doctor.
More often than not, constipation is linked to diet, and there is an opportunity to turn to foods that make you poop right away. There are some causes that go beyond diet, for example, being sedentary, taking certain medications, or suffering from a neurological condition could lead to constipation. Irritable bowel syndrome can also make it difficult to poop. Some people with this condition suffer from diarrhea, while others have constipation.
When a person has a well-balanced diet and has already explored foods that make you poop right away—yet they still have difficulty with bowel movements—further investigation is required. It may seem like a hard subject to broach with a doctor, but it won’t be anything he or she hasn’t heard before. Bowel movement is a bodily function that is important to good health.
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