7 FOODS THAT HELP YOU POOP NATURALLY (AND WHY THEY WORK) 

Constipation is incredibly common, but reaching for a laxative isn’t always the best first step. What you eat can have a significant effect on stool consistency, intestinal movement, and how completely you’re able to have a bowel movement.

The key isn’t simply eating “more fiber.” Different foods help constipation in different ways. Some provide soluble fiber that holds water in the stool, some provide insoluble fiber that adds bulk, and others contain natural compounds that may stimulate bowel activity.

Here are seven of my favorite foods to consider when you’re trying to get things moving naturally.

1. Kiwi

Kiwi is one of the most interesting foods for constipation.

In addition to fiber, kiwi contains an enzyme called actinidin. Research has found that regular kiwi consumption may improve bowel movement frequency and gastrointestinal comfort in people with constipation.

Try eating two kiwis per day, including the skin if you tolerate it. The skin provides additional fiber, although eating it isn’t necessary to benefit from kiwi.

2. Prunes

There’s a reason prunes have been associated with constipation relief for generations.

Prunes provide fiber, but they also contain sorbitol, a naturally occurring sugar alcohol that draws water into the intestine. This combination can help soften stool and promote bowel movements.

Start with a small amount—such as 3–4 prunes daily—and increase gradually if needed. Too many at once can cause gas, cramping, or loose stools.

3. Ground Flaxseed

Ground flaxseed provides both soluble and insoluble fiber.

The soluble fiber absorbs water and forms a gel-like consistency, while insoluble fiber helps add bulk to the stool. Together, these properties can support more regular bowel movements.

Try adding 1 tablespoon of ground flaxseed to oatmeal, yogurt or a smoothie. Increase gradually and make sure you’re drinking adequate fluids.

Choose ground flaxseed rather than whole flaxseed, since whole seeds may pass through the digestive tract without being fully broken down.

4. Chia Seeds

Chia seeds are another excellent source of soluble fiber.

When exposed to liquid, chia seeds absorb water and form a gel. This can help increase stool moisture and make bowel movements easier to pass.

Try adding 1 tablespoon to yogurt, oatmeal or a smoothie, or make chia pudding by allowing the seeds to soak in liquid.

As with any significant increase in fiber, start slowly.

5. Oats

Oats provide a type of soluble fiber called beta-glucan.

Soluble fiber helps retain water within the digestive tract and can support softer, easier-to-pass stools. Oats are also an easy way to increase fiber without suddenly adding large quantities of rough, insoluble fiber.

Try oatmeal topped with kiwi, chia seeds or ground flaxseed for a constipation-friendly breakfast.

6. Beans and Lentils

Beans and lentils are nutritional powerhouses when it comes to fiber.

They provide a combination of soluble and insoluble fiber while also feeding beneficial intestinal bacteria.

But there’s an important catch: if you aren’t accustomed to eating beans, suddenly eating a large serving can cause significant gas and bloating.

Start with ¼–½ cup and gradually increase your intake as tolerated.

7. Pears

Pears provide both fiber and naturally occurring sorbitol, making them particularly useful for constipation.

Eating the whole fruit with the skin provides more fiber than drinking pear juice.

A pear can be an easy afternoon snack or sliced into oatmeal or yogurt.

Don’t Increase Fiber Without Considering Water

One of the biggest mistakes I see is dramatically increasing fiber without increasing fluid intake.

Fiber needs water.

Adding large amounts of fiber while you’re inadequately hydrated can sometimes make constipation worse rather than better.

Increase fiber gradually and drink fluids consistently throughout the day.

A Simple Constipation-Friendly Breakfast

You don’t need an elaborate “gut health” routine.

Try:

Oatmeal + 2 sliced kiwis + 1 tablespoon ground flaxseed or chia seeds

Pair it with water and a short walk after breakfast.

That combination provides several different types of fiber while taking advantage of the natural constipation benefits of kiwi.

Remember: Constipation Isn’t Always a Fiber Problem

If you’re eating plenty of fiber and still struggling with constipation, simply adding more may not solve the problem.

Constipation can also be related to inadequate fluid intake, medications, insufficient food intake, pelvic floor dysfunction, slow intestinal transit, stress, hormonal changes, or certain medical conditions.

Persistent constipation, unexplained weight loss, rectal bleeding, significant abdominal pain, anemia, vomiting, or a major unexplained change in bowel habits should be discussed with a healthcare provider.

Nutrition can be extremely helpful—but finding the reason you’re constipated is often more useful than continually adding more fiber.

Advanced Nutrition Therapy

This information is for educational purposes and is not intended to diagnose or treat a medical condition.