When it comes to foods to help you poop, there are plenty of them out there. You don’t have to use a laxative or try an herbal supplement in order to put your digestive tract into gear.
Instead, you can simply make sure that you add some of these foods to your diet. These are easy foods to incorporate, and odds are that you already consume some of them anyway. Adding a few more, or adding larger quantities of the ones you already consume, can have a significant positive impact on your digestive health.
Let’s take a look at each of these foods one by one so that you can see why they are so beneficial for making you go more often.
1. Kiwi
KiwiFruit is the first type of food that we’ll talk about that can help you to be regular. In just a single kiwifruit, you get around 3 grams of fiber which is more than 10% of the daily recommended allowance. You should be getting around 20-40 grams of fiber per day depending on your age and gender (for adults).
However, just a single kiwifruit has been shown in studies to put some people over the edge when it comes to ensuring that they get the right nutrients and amount of fiber needed to stay regular and prevent constipation.
One study showed that a single kiwifruit increase frequency of going number two and made it easier to defecate as well. It also softened and increased the bulk of stools.
2. Prunes
Of course, you have probably heard the news already that prunes and prune juice can be a wonderful way to cure an unexpected bout of constipation. Prunes are just plums that have been dried, and they have been used for centuries as a natural remedy for constipation.
The reason for that is due to the high amount of fiber they contain. Just a couple of prunes contain two grams of fiber. In addition, it is insoluble fiber, also known as cellulose, and it increases the amount of water in stool which makes it easier coming out. That makes it the perfect food to help you poop!
3. Apples
An apple a day might keep the doctor away – but it also keeps constipation away at the same time. If you aren’t already adding some apples to your diet, then consider buying a few and putting them in a basket on your countertop so that you can have one whenever you feel you need a snack.
4. Pears
Pears are not only delicious, but they are also great fruits to keep your bowel movements regular. Most people do not eat a lot of pears, because they are not one of the most common fruits that you think of when you go to the grocery store.
However, you can usually find pears no matter what season it is, and that makes them extremely beneficial in the fruits and vegetables section. The thing about pears that you have to understand is that there extremely rich in fiber, even more so than the other fruits that we have already discussed. For example, a single pear has around 3-5 grams of fiber. That’s 22% of the daily recommended allowance.
5. Figs
Don’t mistake this bitter fruit for the popular snack food Fig Newtons. However, even though raw figs may not taste as delicious as Newtons, they have an incredible amount of fiber, with just a single serving pacing nearly 10 gram of fiber!
They're one of the best foods to promote healthy bowel movements and help you treat your constipation when it comes upon you unexpectedly.
6. Oat Bran
Oat bran is yet another food that will help you poop. The casing of the oat grain has a ton of fiber. This is non-soluble fiber that will help you to alleviate constipation symptoms immediately.
All you need is about 1/3 of a cup of oat bran and you will get enough fiber to overcome any constipation symptoms that you are experiencing. Plus, adding oat bran to your diet regularly will ensure that you always go to the bathroom when you are supposed to and fight constipation.
7. Citrus Fruits
Adding citrus fruits to your diet is another thing that is really easy to do. When you had citrus fruits like oranges or grapefruit to your diet, you are not only getting an amazing snack, you are also getting a really great source of fiber.
A single orange contains more than three grams of fiber. Just having an orange in the morning with breakfast can ensure that you do not experience any constipation symptoms. Citrus fruits are rich in a soluble fiber called pectin, especially in the peel. They also contain a flavenol called naringenin which treats some of the symptoms of constipation.
*Nutritional info for oranges
8. Rhubarb
Another terrific food they you can add to your diet that will help you poop is rhubarb. Any time you can add a food to your diet that can be made into a pie and still get nutritional benefits, then you are definitely winning.
Rhubarb contains a compound that has been shown to decrease levels of a protein that regulates the movement of water in the intestines which leaves stools softer and promotes healthier bowel movements right away.
9. Greens
Make sure that you eat enough greens if you want to stay regular, but if you want an immediate cure for constipation then you might want to consider eating some spinach, Brussels sprouts or broccoli.
These are all three amazing greens that will not only provide you with the fiber that you need in order to stay regular and cure constipation when it happens, but also provide you with vitamin C, vitamin K and folate.
Make sure that you get enough greens in your diet and you will not have to worry about getting constipated in the first place.
*Nutritional info for kale
10. Chicory
Chicory is part of the sunflower family and it is one of the best sources of insoluble fiber known as inulin that helps to stimulate the bacteria in the gut that promotes digestive health.
That means that not only is this a terrific way for you to cure diarrhea almost instantly, but it is also a great way to promote regular digestive health.
When it comes to constipation, this particular prebiotic fiber helps to increase stool frequency, improves consistency and decreases the amount of time it takes for your food to transverse the gut.
11. Artichokes
Artichokes are another one of the best foods that you can eat for improving your digestive health. Artichokes have a prebiotic effect that promotes excellent gut health and regularity in bowel movements.
That’s because prebiotic server carbohydrates that cannot be digested. This is just like the prebiotic fiber discussed in the previous paragraph known as inulin. This fiber increases the amount of bacteria in the gut and protects against the growth of harmful bacteria.
There have been studies that show that 10 grams of fiber from artichokes had incredible effects on the amount of good bacteria found in the gut.
12. Sweet Potatoes
If you love sweet potatoes, then you are in luck when it comes to digestive health. Sweet potatoes are one of the best foods to prevent constipation.
Sweet potatoes contain mostly insoluble fiber that comes in the form of cellulose as well as the soluble fiber pectin. This insoluble fiber can add to bowel movements bulk and weight, making sure that you are able to overcome constipation symptoms.
There have been studies showing that people with cancer that are undergoing chemotherapy were able to have more regular bowel movements when consuming sweet potatoes due to this particular fiber.
13. Beans & Peas
Beans and peas are two foods that you can add to your diet that will help to regulate your digestive system and promote regularity. Lentils are also on the list.
These three food groups contain a huge amount of fiber, nearly 100 percent of the daily recommended allowance in a single serving.
In addition, in just ½ a cup of cooked lentils, there are nearly 8 grams of fiber that meets nearly 1/3 of the daily recommended allowance
*Nutritional info for beans
14. Chia Seeds
You may also want to add chia seeds to your diet. Just a couple tablespoons of chia seeds contain almost 10 grams of fiber. That means that almost half of the weight of chia seeds made up of fiber.
You can meet your dietary needs of daily fiber with just a very small amount of chia seeds, which means adding to your diet in small amounts makes perfect sense.
Add some chia seeds into your smoothies, cereal or even milk to get in your daily dose of fiber and help you poop with ease.
15. Whole-Grain Rye
Not everyone enjoys rye bread, but for those that do, it contains a huge amount of dietary fiber.
This is a traditional bread in many parts of Europe. It's not a coincidence that European countries experience less constipation and digestive problems than other parts of the world, including the U.S.
Just two slices of whole-grain Rye contains four grams of dietary fiber or about 15% of the daily recommended allowance of it.
Research has shown that Rye bread is more effective at relieving constipation than any other type of bread or even laxatives.
