30 Healthy Foods That Will Help You Poop

Yes, those good bacteria in your gut may help keep you regular. You can find probiotics in a variety of foods like yogurt, kefir, kimchi, kombucha and tempeh, and adding these foods to your diet helps to maintain a good balance of beneficial bugs in your microbiome.

The 6 Best Foods to Help You Poop

There is no definition of a “normal poop schedule” but there is what’s normal for you and we’d gander that you like to keep your bowel movements fairly routine.

The frequency of your BMs can be considered “normal” if you’re going three times a day or even three times a week, according to the Cleveland Clinic. Going more or less than this may mean you’re experiencing diarrhea or constipation, respectively.

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What’s most important is keeping your number two schedule on track and these foods that make you poop might just help you achieve this.

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By Jenn Sinrich
Medically Reviewed
By Kim Morrow
By Diane Marks

1. Fruits and Vegetables

There are a number of reasons why eating enough fruits and veggies can help you poop. First, they’re a good source of fiber. We know that’s a no-brainer, but produce typically offers a good mix of soluble and insoluble fiber, both of which are needed for healthy poops.

Certain fruits such as pineapple, mango, papaya and figs contain digestive enzymes, which help your body better break down and digest the food you’ve eaten.

Papain, for instance, is found in papaya and it’s been shown to help with digestive disorders like constipation, according to a 2013 study published in ‌Neuro Endocrinology Letters‌.

2. Whole Grains

Whole grains like oats, rye, wheat and bulgur can help keep you regular and even remedy constipation. They’re full of fiber and appear to benefit the good bacteria in our guts.

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By Jenn Sinrich
Medically Reviewed
By Kim Morrow
By Diane Marks

A March 2015 study in the ‌Journal of Cancer Prevention‌ found that a mixture of predominantly broccoli, chicory root and whole grains significantly improved constipation after just two weeks compared to the control group who ate rice flakes.

Other research suggests that rye bread works better than laxatives in relieving constipation and without all of the unwanted side effects, as outlined in a January 2010 study in ‌The Journal of Nutrition‌.

3. Dietary Fats

All types of fat stimulate what’s called the gastro-colic reflex, which helps your body prepare for food coming down your gullet by telling your large intestine to contract and move out food that’s already in your gut.

High-fat foods, big meals and even drinking a large amount of a cold drink quickly can intensify this response, according to Monash University. You’ll want to avoid fatty foods that have been fried or are high in saturated fat because they may have too great of a response, aka diarrhea.

Eating healthy sources of fat like olive oil, nut butter and avocados — especially in the a.m. when the reflex is at its strongest — may help you have a BM.

4. Probiotics

Yes, those good bacteria in your gut may help keep you regular. You can find probiotics in a variety of foods like yogurt, kefir, kimchi, kombucha and tempeh, and adding these foods to your diet helps to maintain a good balance of beneficial bugs in your microbiome.

A July 2019 study in the ‌Turkish Journal of Gastroenterology‌ found that in a small group of people with constipation, drinking kefir each day for four weeks increased stool frequency and consistency. Laxative use decreased as a result, too.

5. Prebiotics

Prebiotics are food for probiotics, which explains why they may help keep you regular. They’re the non-digestible components found predominantly in fruits, vegetables and whole grains, according to the Academy of Nutrition and Dietetics.

Both probiotics and prebiotics work together to keep your gut in good working order.

6. Spicy Foods

We know spicy foods like hot peppers are good for us because they may aid in weight loss, heart health and managing blood sugars but they are beneficial for our guts too.

Capsaicin, the same compound linked to all of these health benefits, also triggers certain receptors in your gut, which causes it to get things moving, according to a June 2016 study published in ‌Molecules‌.

Not everyone can take the heat, however, and we’re not just talking about the fire you feel in your mouth. Spicy foods can also irritate the lining in the GI tract, especially if you have irritable bowel syndrome.

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.

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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.

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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.

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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.

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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.

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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!

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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.

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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.

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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!

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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.

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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.

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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.

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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.

Can’t Go? These 14 Foods Can Help

The best way to stay regular is to exercise, eat a healthy, fiber-rich diet, and drink plenty of water. But if you have trouble going, certain foods can help. It’s not the only factor, but fiber — which adds to the size and water content of your stool — is key. Women should shoot for 21 to 25 grams a day, and men, 30 to 38.

Raspberries

2/15

Ruby red and yummy by themselves, with a bit of cream, or added to yogurt, they give you a hit of calcium and vitamin C. A light tart with raspberries and an almond crust could up your fiber intake even more (almonds have lots of it, too) — just watch out for the sugar and fat.

Pears

3/15

This sweet fruit is packed with vitamins and antioxidants, and it has a lot of fiber and water, which can help with constipation. One pear has only about 60 calories.

Popcorn

4/15

It’s not just perfect movie food — it can be a healthy snack any time, as long as you don’t bury it in salt and butter. But you may not know it’s loaded with fiber.

Watermelon

5/15

It doesn’t have a lot of fiber, but it’s 92% water, and that can encourage a bowel movement. It’s also chock full of nutrients, with antioxidants that help protect your cells, as well as vitamins A, B, and C, and lycopene, which helps shield you from UV rays.

Oatmeal

6/15

Have this for breakfast and you’ll be less hungry — and less likely to snack — during the day. It’s a good source of fiber, and the oats absorb lots of water, too, which helps with digestion. Bonus: It also may help lower LDL, or “bad cholesterol,” and gives you complex carbs, protein, calcium, and iron.

Almonds

7/15

You can put them on salads and desserts, eat them with yogurt and cheese, or grind them to make a tasty pie filling or pastry dough.

Turnip Greens

8/15

Sometimes overshadowed by their more famous cousins — kale, spinach, and collard greens — these have long been a staple of Southern cooking. They’re traditionally cooked with salt pork or ham hocks for flavor, but you can use smoked turkey wings to lower the salt and fat.

Potato Salad

9/15

Cooled potatoes have fiber and a lot of something called “resistant starch.” This “resists” digestion, and some of it ends up in your large intestine, where it helps good bacteria grow.

Farro

10/15

An ancient strain of wheat that’s a staple in Italy, it has a hearty, chewy texture and a delicious nutty flavor. Try it instead of rice or potatoes for a fiber-rich starch with protein and calcium.

Prunes

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Try not to think of Grandpa’s morning BM ritual — but they were on to something. Prunes can be good with yogurt or cheese or cooked with poultry and desserts. And they can really help get you going again, even better than some over-the-counter laxatives. It’s not clear why they work so well, but they have sorbitol — which helps your bowels take in more water — as well as fiber.

Lentils

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These can make for a great a side dish (try them with sausage), and they’re good in salads, too. They can even be hearty enough to have as a main course, thanks to a healthy amount of protein. And, oh yeah, they help you poop.

Yogurt

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The bacteria that turn milk to yogurt are also good for your digestive tract. All yogurt helps keep it healthy and keeps you regular, but yogurt with live cultures or probiotics may be even better at helping you go.

Coffee

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This one has scientists a bit baffled — it makes some people poop, but no one knows why exactly. It’s probably not the caffeine, because studies have shown that even the decaffeinated version works for some folks. One theory is that it affects the lining of your stomach and small intestine in some way, or it might be linked to a hormone that makes your colon contract. And that could help you on your next visit to the restroom.

Water

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Yep, good old-fashioned water can help get you back on track. You can get it from the tap — filtered if necessary — and from other drinks, soups, and even fruits and vegetables.

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Science Based Medicine: “Constipation Myths and Facts.”

European Journal of Clinical Nutrition: “Mild dehydration: a risk factor of constipation?”

National Institutes of Health: “Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation,” “Pediatric functional constipation treatment with Bifidobacterium-containing yogurt: a crossover, double-blind, controlled trial.”

The Scientist: “How Probiotic Yogurt Works.”

Annals of Medicine: “The role of potatoes and potato components in cardiometabolic health: A review.”

WHYY: “A Chef’s Table.”

The Savannah Morning News: “Greens: The staple of Southern cuisine.”

USDA Branded Food Products Database.

Dairy Council of California: “Health Benefits of Oatmeal.”

Nutrition and You.

LiveScience.com: “Why Does Coffee Make You Poop?”

The Watermelon Board.

Mayo Clinic: “Nutrition and healthy eating.”