20 Healthy Foods That Help You Poop: Best Foods for Constipation and Better Digestion

Constipation is a very common issue that affects the digestive system and makes you feel uncomfortable, bloated, and slow. Constipation may be indicated by hard stools, straining, infrequent bowel movements, or a feeling that the bowel has not emptied completely.

A great place to begin is your diet.

Increase fiber in the diet, drink plenty of fluids, move regularly, and establish regular bowel habits to aid in bowel movement. Fruits, vegetables, legumes, whole grains, nuts, and seeds are some of the most beneficial foods to increase dietary fiber.

The recommended amount of fiber for adults by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) varies by age and sex and ranges from 22 to 34 grams per day.

Increased fiber consumption doesn't just mean a massive increase of bran or vegetables overnight. Your digestive system can adjust gradually by increasing the amount of fiber in your diet slowly and increasing water intake.

You'll find 20 healthy foods that can help you poop, how to add them to your meals, healthy foods that are good sources of fiber, and a handy 7-day high-fiber meal plan!

Important: This article contains general nutrition information and should not replace individual medical advice.

What is constipation?

Constipation is more than a lack of bowel movements a day.

Common symptoms can include:

· Once a week, less than 3 bowel movements

· Stool that is hard or lumpy.

· A need to strain to poop.

· Pain or trouble passing stool

· Feeling like poop hasn't passed completely

· Swelling or abdominal pain

· There may be different reasons for each individual.

A few things that can cause these are

• Low-fiber diets

• Inadequate fluid intake

• Low physical activity

This indicates that the bladder has issues. This means that the bladder is not functioning properly.

• Changes in routine

• Certain medications

• Some supplements

• Digestive disorders

• Certain medical conditions

There are many potential causes of constipation, and food is just one of them.

Does fiber help you poop?

Fiber is a carbohydrate that can't be fully digested by your body.

It is naturally present in plant-based foods like fruits, vegetables, legumes, grains, nuts, and seeds.

Dietary fiber can be classified into two general categories.

Soluble Fiber

Soluble fiber becomes gel-soluble when it comes into contact with water.

May prove beneficial for normal bowel movements and digestibility.

Soluble fiber is found in the following foods:

• Oats

• Barley

• Beans

• Lentils

• Apples

• Pears

• Chia seeds

• Flaxseed

Insoluble Fiber

Insoluble fiber will not dissolve in water.

Can help to bulk up stool and stimulate bowel movement.

Common sources include:

• Whole grains

• Vegetable skins

• Many vegetables

• Nuts

• Seeds

There are two types of healthy diets, and most healthy diets have a mix of both.

Slowly Add Fiber to Your Diet

Large amounts of fiber, if not enough fiber in your diet, can cause:

• Gas

• Bloating

• Abdominal discomfort

• Changes in bowel movements:

It's better to gradually add fiber in.

Like one more serving of fruit or veg per day, or even two! Slowly add more legumes, whole grains, nuts, and seeds after your digestive system has adapted.

Fiber also requires enough fluid to work, so it's important to drink enough.

20 Healthy Foods That May Help You Poop

1. Prunes

One of the most recognized foods that promote bowel regularity is prunes.

They are rich in dietary fiber and also in the natural sorbitol. Sorbitol may increase water in the intestine and make stool passing easier.

Eating prunes is very simple!

Add a handful of prunes to:

• Oatmeal

• Plain yogurt

• Fruit bowls

• Homemade energy bites

Prunes are a dried fruit and have more concentrated levels of natural sugars and calories than fresh fruit.

2. Kiwi

Kiwi is a good source of fiber and water in a comparatively low volume.

A medium-sized kiwi has about 2 grams of fiber.

A few studies have studied the effects of kiwi on bowel regularity in those who suffer from constipation.

Easy Kiwi Ideas

Add sliced kiwi to:

· Greek or plain yogurt

• Oatmeal

• Smoothies

• Chia pudding

• Fruit bowls

3. Pears

Pears are low in calories, naturally sweet, and contain fiber and water.

One medium-sized pear has several grams of fiber, especially if consumed with the skin.

Best Way to Eat Pears

Rinse and cut up the pear to eat.

You can also add sliced pear to:

• Oatmeal

• Whole-grain toast

• Salads

• Yogurt

4. Apples With the Skin

Dietary fiber is found in apples, including pectin.

A medium apple, with the skin removed, can contain a few grams of fiber.

A Healthy Combination

Try an apple with:

• Almonds

• Walnuts

• Natural peanut butter

• Plain yogurt

This pairing can offer you fiber and protein or healthy fats.

5. Lentils

Lentils have a high fiber and plant protein content.

Cooked lentils are a half-cup serving size and contain about 8 grams of fiber.

Try these easy ways to eat lentils.

Use lentils in:

• Dal

• Soups

• Curries

• Salads

• Grain bowls

Lentil dal with vegetables and whole-grain roti can be a nutritious choice for a South Asian-inspired meal, providing a good mix of fiber and nutrients.

6. Chickpeas

Chickpeas are a source of fiber and plant protein and can be incorporated into a range of dishes.

Try:

• Hummus

• Chana salad

• Chickpea curry

• Roasted chickpeas

• Chickpea soup

When using legumes, be sure to begin with small portions and build up slowly if they cause bloating.

7. Beans

Another good source of dietary fiber is beans.

Popular varieties include:

• Kidney beans

• Black beans

• Pinto beans

• Navy beans

• White beans

Simple Bean Meal

Combine beans with:

• Brown rice

• Tomatoes

• Vegetables

• Herbs

• A small amount of healthy fat

8. Chia Seeds

Chia seeds are especially high in fiber.

They swell up in water and become soft.

How to Use Chia Seeds

Add them to:

• Oatmeal

• Yogurt

• Smoothies

• Chia pudding

• Overnight oats

If your diet is already low in fiber, begin with a smaller amount of chia seeds since they are quite fiber-rich.

9. Ground Flaxseed

Flaxseed has soluble and insoluble fiber.

It's a simple ingredient to add to food.

Add Ground Flaxseed To

• Oatmeal

• Yogurt

• Smoothies

• Whole-grain cereal

• Homemade energy bites

Flaxseed powder is easily added to foods compared to flaxseed.

10. Oatmeal

A great way to get fiber in your breakfast is oatmeal.

Oats are high in beta-glucan, a soluble fiber.

Rather than oatmeal that's too sweet, create a well-balanced bowl with:

• Berries

• Apple

• Pear

• Chia seeds

• Ground flaxseed

• Walnuts

11. Oat Bran

The outer shell of the oat grain is called oat bran and has a high concentration of fiber.

Can be added to:

• Porridge

• Yogurt

• Smoothies

• Homemade muffins

• Whole-grain pancakes

If you're not used to eating foods with a lot of fiber, gradually add more of them.

12. Sweet Potatoes

Sweet potatoes offer dietary fiber, potassium, and more.

The skin can be eaten to increase the fiber contribution.

Preparing foods in healthy methods

Try:

• Baked sweet potatoes

• Roasted sweet potatoes

• Mashed sweet potatoes

• Sweet potato bowls

Opt for flavoursome or lightly spiced dishes, and avoid an over-sweet finish.

13. Avocado

Avocado is a fruit rich in unsaturated fat and fiber.

Try it with:

• Whole-grain toast

• Salads

• Vegetable bowls

• Grain bowls

• Homemade guacamole

While avocado is rich in nutrients, it is also relatively high in calories, so serving size may still be important.

14. Berries

Fruit and fiber can be easily incorporated into your diet by berries.

Useful choices include:

• Raspberries

• Blackberries

• Strawberries

• Blueberries

Easy Ways to Eat Berries

Add them to:

• Oatmeal

• Plain yogurt

• Smoothies

• Chia pudding

• Whole-grain cereal

Frozen berries can be very handy when fresh berries are not available or very costly.

15. Oranges

Whole oranges are both a source of fiber and water.

Drinking orange juice is not the same as eating a whole orange, as the pulp and fiber in the fruit are not included in the juice.

Simple Choice

Eat a whole orange rather than fruit juice.

16. Broccoli

Whether in salad or in lunch or dinner, broccoli is a good source of dietary fiber.

Try:

• Steamed broccoli

• Roasted broccoli

• Broccoli stir-fry

• Broccoli soup

· Broccoli and chickpea salad

17. Carrots

Carrots are raw or cooked and are a source of fiber.

Try them as

• Raw snack sticks

• Roasted carrots

• Soup ingredients

• Salad toppings

• Vegetable sides

Serve carrot sticks with hummus for a high-fiber snack.

18. Green Peas

Green peas are a source of fiber and can be easily incorporated into a daily diet.

Use them in:

• Vegetable rice

• Soups

• Curries

• Salads

• Pasta dishes

Freeze peas for convenient quick cooking.

19. Whole-Grain Bread

Switching to a whole grain bread that is higher in fiber will boost your daily fiber intake.

Don't assume that health claims like "multigrain" or "healthy" indicate a nutritious product—read the nutrition label and list of ingredients.

Make use of whole grain bread for:

• Avocado toast

• Vegetable sandwiches

• Apple pecan pie

• Lean-protein sandwiches

20. Barley

Barley is a whole grain food that contains dietary fiber.

It can be used in:

• Vegetable soups

• Grain bowls

• Salads

• Stews

If you like to switch up your whole grains, barley can be a good substitute.

20 Fiber-Rich Foods in a Nutshell

What Should You Drink When Constipated?

Fiber and fluids go hand-in-hand.

If you increase fiber sufficiently but don't drink enough water, you may have more gas or bloating or digestive discomfort.

For most people, the easiest option will be water.

Others may include:

• Unsweetened tea

• Clear soups

• Water-rich foods

• Other appropriate fluids (that are not alcoholic)

Especially water to help the bowel to function normally is not required.

Does Coffee Make You Poop?

A few people experience coffee urging them to defecate.

This is a very individual reaction, however.

If you find it helpful, coffee can be a part of your daily routine, but not a substitute for good water intake or a nutritious diet.

A Low-Fat 30-Day Meal Plan (Low Fat)

This is an example meal plan and should be adjusted according to individual dietary needs.

How Much Fiber Do You Need?

The general recommendations for adults are 22-34 grams per day of fiber, depending on the age and sex of the adult.

Avoid trying to increase your daily fiber intake to the recommended amount all at once if you don't eat a lot of fiber now.

Rather, make incremental changes.

Week 1: Eat more fruits and vegetables!

First increase one fruit and one vegetable serving per day.

Week 2: Choose More Whole Grains

Substitute one refined grain item for one whole grain item.

Week 3: Legumes in our field.

Eat beans, lentils, or chickpeas at multiple meals.

Week 4: Add Seeds

If tolerated, gradually introduce chia seeds or ground flaxseed.

High-Fiber Foods vs. Fiber Supplements

Whole foods can be a great first step, as they offer fiber and more.

For example:

• Lentils are a source of fiber and plant protein.

• Berries are a source of fiber and micronutrients.

• Oats contain fiber and beta-glucan.

• Nuts and seeds are a rich source of fiber and healthy fats.

• Vegetables are a source of fiber, vitamins, and minerals.

Some people may benefit from fiber supplements; however, they're not necessarily superior to eating foods that provide fiber.

When dietary changes are not effective in relieving constipation, consult a health care professional.

Foods That May Make a Low-Fiber Diet Worse

It can be difficult to get enough fiber from a diet high in highly processed foods.

Examples can include:

• Some chips

• Fast food

• Highly processed snacks

• Refined grain products

• Some prepared foods

You don't have to cut out all types of processed foods.

Rather, use high-fiber whole foods as the building blocks of your regular diet.

7 Habits that Can Help You Stay Regular

1. Increase Fiber Gradually

Slowly increasing could help minimize gas and stomach upset.

2. Drink Enough Fluids

Fiber works best with sufficient fluids.

3. Stay Physically Active

Exercise can help bowel function to remain normal.

4. Don't Ignore the Urge

Avoid repeatedly putting off the toilet when you need to go.

5. Plan a Bathroom Routine.

Others discover that they require a certain amount of time following breakfast to develop into a routine.

6. Eat More Whole Foods

Make vegetables, fruits, legumes, whole grains, nuts, and seeds the staples of meals.

7. Allow the body to adjust or take time to change.

It may take time to make dietary changes. It is more important to be consistent rather than make extreme changes.

What are natural laxative foods?

Certain foods can be referred to as natural laxatives.

These include:

• Prunes

• Kiwi

• Pears

• Chia seeds

• Flaxseed

• Beans

• Lentils

But the word "natural laxative" is not synonymous with a food being a medicine.

Some individuals are more susceptible than others.

When the problem is chronic constipation, food alone won't fix the problem.

When to go to the doctor?

Dietary modifications are not effective for everyone with constipation.

If you are constipated, consult a health care professional:

• Continues despite self-care

• Keeps returning

• Is having a great impact on life

If constipation is associated with any of the following, please seek immediate medical assistance:

• Blood in stool or bleeding from the rectum.

• A severe or persistent abdominal pain.

• Vomiting

• Fever

Constipation is when you can't pass stool or go to the toilet.

• Unexplained weight loss

Constipation can also be caused by some medicines and illnesses.

Frequently Asked Questions

Where can I find fast foods to help me poop?

Fruits, such as prunes, kiwi, and pears, as well as high-fiber whole grains, lentils and beans, and chia seeds, can promote bowel regularity. Not all foods will, however, have the desired effect for everyone immediately.

What is the best food for constipation?

No one single best food. Prunes are well recognized for their fiber and sorbitol content, and a variety of fruit and vegetables, such as kiwi, pears, legumes, seeds, and whole grains, can be used to boost dietary fiber.

What can I eat at night to help with constipation?

It can be a kiwi, pear, plain yogurt with chia seeds, or a small bowl of oatmeal, depending on your food tolerance and diet.

Can you eat bananas to get rid of constipation?

Bananas are not necessarily constipating. They can have different effects depending on the ripeness of the fruit, how tolerant you are, and your overall diet.

Is there any remedy for constipation?

Getting enough fluid will ensure that fiber functions as it should and may help keep stools soft.

How many grams of fiber should I have per day?

Adults require about 22-34 grams of fiber per day, depending on their age and sex. If you do not consume enough fiber foods at this time, slowly build up your intake.

Is prune juice worse than prunes?

Whole prunes are a source of fiber and naturally occurring sorbitol. It can be handy to use prune juice, but if you add the whole fruit, you can also get dietary fiber.

Does coffee make you poop?

After coffee, some people tend to have bowel movements. But this impact is different for each individual.

Do oats cause constipation?

Oats are also a good way to get soluble fiber and can easily be added to a high-fiber diet.

Can high-fiber foods make you bloated?

Yes. Too much fiber can lead to excess gas and bloating. Allowing the fiber to be added slowly may help.

The Bottom Line

If it is not making you feel very comfortable, you may want to consider improving your daily eating schedule as a first step if you are having trouble with constipation.

Don't look for a single “magic food," but rather diversity.

Include:

• Fruits

• Vegetables

• Legumes

• Whole grains

• Nuts

• Seeds

Prunes, kiwi, pears, apples, lentils, chickpeas, beans, chia seeds, flaxseed, oatmeal, berries, sweet potatoes, broccoli, and carrots are all great options to help increase the amount of fiber in your diet.

The best approach is

• Increase fiber gradually.

• Drink enough fluids.

• Stay physically active.

Continue to use the bathroom at the same time every day. Use the bathroom at the same time each day.

References

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — Eating, Diet, & Nutrition for Constipation.

2. NIDDK — Symptoms & Causes of Constipation.

3. NIDDK — Treatment for Constipation.

4. NIDDK — Definition & Facts for Constipation.