Foods that Make You Poop Immediately

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!

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.

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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. 6254a4d1642c605c54bf1cab17d50f1e

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.

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.

Foods that Make You Poop Immediately

Are you suffering from constipation? You are not alone. Approximately 20 percent of the general population experiences constipation. When we eat, food travels from our mouths through our intestinal tract and out of our bodies. Typically, it takes between six and eight hours for the foods you eat to pass through your digestive system. Constipation can slow the process and lead to abdominal discomfort. Knowing the foods that make you poop immediately can help instantly relieve your digestive woes.

Causes of Constipation

Before we discuss the foods that help you poop, we need to determine the cause of your constipation. There are many things that can cause constipation including-

• Poor lifestyle choices
• Lack of exercise
• Poor diet
• Excess stress
• Dehydration
• Medical conditions like IBS

So, what is IBS? IBS is an abbreviation for irritable bowel syndrome. This medical condition affects the large intestine and causes abdominal cramping, pain, gas, bloating, constipation, and diarrhea. IBS treatment is designed to help you improve your digestive health. You will need to exercise daily, get plenty of sleep, reduce your stress levels, eat high fiber foods, avoid foods that cause your symptoms, and drink plenty of liquids.

Diet and Constipation

Our busy lifestyles lead us to reach for convenience foods like processed foods, and fast-food restaurants. Our digestive system needs fiber and whole foods to function properly. Fiber works in two different ways. First, it pulls water into the intestines to help soften your stools. Fiber also bulks up your stools and increases gut motility.

Understanding foods that make you poop instantly can help increase the frequency of defecation and make it easier to pass stools. In addition to eating a diet filled with whole foods, you will need to make some lifestyle modifications to improve your digestive health and relieve your constipation.

Lifestyle Tips to Relieve Constipation

If you are constipated, you may wonder what helps with constipation and what makes you poop instantly. Believe it or not, simple lifestyle modifications can improve your digestive health and relieve your constipation.

• Daily Exercise – Exercise is one of the most important things you can do to help ease constipation. Experts recommend getting at least 150 minutes of exercise each week to optimize your health . Daily exercise improves digestion, increases heart rate, improves metabolism, and helps flush toxins out of your body.
• Adequate Hydration – Dehydration is one of the leading causes of constipation. Experts recommend consuming one-half of an ounce of fluid for each pound you weigh. However, this amount may need to increase if you play competitive sports, live in a hot, arid location, are feverish, or are constipated. Then, you may need to increase your fluid consumption to one ounce per pound.
• Adequate Sleep – Believe it or not, the quality and quantity of your sleep can impact your digestion. Getting between 7 and 9 hours of sleep each night will improve your digestive health and help prevent constipation.
• Stress Relief – Chronic stress causes systemic inflammation which can impact your digestion. One way to improve digestion and relieve constipation is to practice stress relief techniques like yoga, meditation, and deep breathing exercises.

Foods That Make You Poop

There are several foods that make you poop. Each of these foods will provide instant relief and help you get back to enjoying life. The following list includes high fiber foods for constipation as well as foods that contain natural laxatives to help ease your constipation:

• Apples – Apples are a superfood when it comes to relieving constipation. They contain both soluble and insoluble food. The pectin in apples also provides a laxative effect to help you poop quickly.
• Avocados – Avocados contain large amounts of magnesium, which acts as a laxative. Additionally, avocados pull water into the digestive tract to help soften your stool.
• Kiwi – Kiwi fruit stimulates your digestive tract and speeds up intestinal tract time to help relieve constipation quickly.
• Oranges – Oranges contain naringenin, which is a flavonol that offers laxative properties to help ease constipation.
• Pears – Pears contain sorbitol which pulls water into the large intestines and stimulates bowel movements. They also contain fructose which can function as a natural laxative.
• Prunes – Prunes contain a natural laxative (sorbitol) and are high in fiber.
• Rhubarb – Rhubarb contains a natural compound called sennoside A. This natural laxative is used in herbal laxative formulas like senna. Rhubarb increases the amount of water in the intestines to relieve constipation.

Drinks That Help You Poop

Many people are surprised to learn that there are several drinks that make you poop immediately. These drinks soften your stool, speed up gut motility, and relieve constipation. Incorporating them into your day-to-day life can help relieve your digestive woes.

• Aloe Vera Juice – Aloe vera juice contains plant mucilage which can help reduce inflammation in the gastrointestinal tract. Furthermore, it acts as a natural laxative to relieve constipation.
• Coffee – Coffee contains caffeine which stimulates the digestive muscles. As your intestines contract, it can cause a bowel movement. However, it is important to remember that excess amounts of caffeine can lead to dehydration which can further cause constipation.
• Epsom Salt – Epsom salt looks similar to regular salt; however, it contains magnesium, which increases the amount of water in your intestines. Increasing water in your intestines softens your stool and causes you to defecate quickly. For best results, mix 2 to 4 teaspoons of Epsom salt in an 8-ounce glass of water. Stir well and then quickly drink the solution to provide almost instant relief.
• Hot Drinks – Hot drinks like herbal tea, hot apple cider, and coffee cause the blood vessels in the digestive system to dilate. Additionally, the heat softens your stools making them easier to pass.
• Kefir – Kefir is fermented milk rich in probiotics. Probiotics improve stool consistency, speed up bowel movements, and increase stool frequency. Additionally, probiotics increase the number of healthy bacteria in the digestive tract for improved digestion.
• Kombucha Tea – Kombucha is a sweetened, fermented tea (both black and green tea can be used) that is used to help relieve constipation. Kombucha tea is a probiotic-rich drink that balances the gastrointestinal tract to promote healthy digestion.

Ready To Heal You Gut?

Everyone will experience constipation from time to time. Although there are medications that can help you achieve regularity, when you are constipated, bloated, and experiencing digestive discomfort, you want to know how to poop fast! Getting daily exercise, getting a good night’s sleep, reducing your stress levels, and eating foods that make you poop can give you instant relief. Finally, taking a probiotic supplement helps proliferate the intestinal tract with beneficial bacteria to improve digestion and relieve constipation.

A gut doctor specializing in functional medicine can help improve your overall digestive health and provide relief from bloating, constipation, diarrhea and other GI disorders.