10 Foods That Can Make You Poop or More Regular

Key takeaways:

• Incorporating fiber-rich and hydrating foods into your diet can help promote regular bowel movements.
• Certain foods, like prunes and leafy greens, act as natural remedies for constipation.
• Persistent constipation may require medical attention.

Constipation is uncomfortable and frustrating, but the good news is that your diet can have a significant impact on your digestive health. Choosing certain foods, as well as staying hydrated, can help keep your system running smoothly and even provide relief when you're feeling constipated.

Whether you’re looking to improve regularity or just want to know which foods can help you poop, this guide has you covered. We’ll explore tips for what to eat when constipated, and when it’s time to see a doctor.

Best foods that promote regular bowel movements

Your diet plays a huge role in keeping your digestive system on track and there are certain foods that can be especially helpful in keeping bowel movements regular.

1. Prunes

Prunes are often hailed as a go-to remedy for constipation, and for good reason. They’re packed with both soluble and insoluble fiber, which helps soften stools and add bulk, making it easier for them to pass through your intestines. What makes prunes stand out is their sorbitol content—a natural sugar alcohol with a mild laxative effect that draws water into the digestive tract.

Eating prunes as a snack or blending them into a smoothie can help you maintain regularity. Drinking prune juice is another great option, particularly in the morning, when your digestive system may need a little encouragement. Consuming prunes consistently not only supports regular bowel movements but also contributes to overall gut health.

2. Oats

Oats are a fiber powerhouse, especially rich in beta-glucan, a soluble fiber that promotes healthy digestion. Beta-glucan helps form a gel-like substance in the gut, which softens stool and supports easier passage through the intestines. This makes oats an excellent choice for people looking to improve bowel regularity.

Incorporating oats into your diet can be as simple as starting your day with a bowl of oatmeal topped with fruit or mixing oat bran into your baked goods. Oats also contain prebiotics, which feed the healthy bacteria in your gut, further improving digestive health over time.

3. Leafy greens

Spinach, kale, and other leafy greens are not only nutrient-dense but also excellent sources of fiber and magnesium. Magnesium helps relax the muscles in the digestive tract, encouraging smoother bowel movements and reducing the chances of constipation.

Leafy greens are also versatile—you can toss them into salads, blend them into smoothies, or sauté them as a side dish. Their high water content further enhances their ability to keep your stools soft and hydrated. Regularly including greens in your meals can work wonders for maintaining a healthy digestive system.

4. Chia seeds

Chia are loaded with fiber and can absorb up to 12 times their weight in water, forming a gel-like substance in the stomach. This helps add bulk to stools and keeps them soft, making them easier to pass.

Sprinkle chia seeds on yogurt, oatmeal, or salads, or use them to make chia pudding for a fiber-rich treat. Their mild flavor and versatility make it easy to incorporate them into your daily diet. Just be sure to drink plenty of water, as chia seeds need adequate hydration to do their job effectively.

5. Berries

Berries (raspberries, blackberries, and strawberries) are rich in fiber and water, making them an ideal choice for digestive health. Their high fiber content adds bulk to stools, while their water content helps keep them soft and easy to pass.

Enjoy berries as a snack, add them to your breakfast, or mix them into smoothies for a delicious and digestion-friendly meal. Their natural sweetness makes them a satisfying and healthy way to support regular bowel movements.

Best foods to eat while constipated

When you’re already feeling constipated, these foods can provide relief and help get things moving:

6. Pears

Pears are high in both fiber and sorbitol, a natural compound that acts as a gentle laxative by drawing water into the intestines. Eating a ripe pear along with the skin maximizes the fiber content, which makes it an effective remedy for constipation.

The water content in pears also contributes to softening stools, easing their passage. Pears are a convenient snack and can be enjoyed raw, sliced into salads, or blended into smoothies. Their natural sweetness makes them an enjoyable addition to any meal while helping to alleviate constipation.

7. Sweet potatoes

Sweet potatoes are a gentle, nutrient-rich food that can help relieve constipation. They’re packed with both soluble and insoluble fiber, particularly if you eat them with the skin on. These fibers work together to soften stools and encourage their movement through the digestive system.

Baking, roasting, or steaming sweet potatoes are all excellent ways to enjoy them. Pair them with leafy greens or lean proteins for a balanced meal that supports digestive health.

8. Lentils

Lentils are a legume, rich in fiber, that can improve bowel regularity by bulking up stools and promoting easier passage.

In addition to fiber, lentils are a great source of plant-based protein and iron. Incorporate them into soups, stews, or salads for a hearty meal that supports digestion and fosters a diverse microbiome.

9. Papaya

Papaya contains papain, a natural enzyme that aids digestion by breaking down proteins and encouraging bowel movements. Its high water content and natural sugars also contribute to its mild laxative effect, making it an excellent choice for relieving constipation.

Papaya is best enjoyed fresh, either on its own or as part of a fruit salad. Its tropical flavor and hydrating properties make it a refreshing option for those looking to support their digestive health naturally.

10. Cucumber

Cucumbers are rich in water and provide a mild boost to hydration, which is crucial for relieving constipation. Their skin contains insoluble fiber that adds bulk to stools, aiding in their movement through the digestive system.

Sliced cucumbers make an easy and refreshing snack, or you can add them to salads and sandwiches for extra hydration. They’re a simple yet effective way to stay hydrated and support healthy digestion.

Read our guides on how to encourage bowel movements and foods that can help you pass a bowel movement for more.

When to see a doctor about constipation or irregular bowel movements

Constipation is common, but certain signs may indicate a more serious issue that requires medical attention.

You should see a doctor if:

• Constipation lasts for more than a week, even after increasing fiber, hydration, and physical activity.
• You experience additional symptoms like abdominal pain, bloating, or unintentional weight loss.
• There’s a small amount of blood in your stool or consistent straining during bowel movements.
• Your bowel habits change significantly without a clear reason.

You should go to the emergency room if:

• There’s a moderate amount of blood (or more) in your stool, or it appears dark and/or tar-like which could indicate bleeding in the gastrointestinal tract.
• You have severe abdominal pain that doesn’t improve, especially if it’s paired with fever or vomiting.
• You show signs of dehydration, such as dizziness, rapid heartbeat, or fainting, alongside constipation.
• You haven’t had a bowel movement for several days and have a swollen or hard abdomen.

Questions to ask your doctor about constipation or irregular bowel movements

If you’re seeking medical advice for digestive concerns, here are some helpful questions to ask:

• Could my diet or hydration levels be causing my symptoms?
• Are there specific foods or supplements you recommend to improve bowel regularity?
• What tests or screenings might help identify the cause of my constipation?
• How can I prevent future episodes of constipation or irregular bowel movements?

Frequently asked questions: foods that make you poop

Diet plays a major role in digestion, and the foods you eat can either help or hinder your bowel movements. If you’re feeling constipated or bloated, choosing the right foods can provide much-needed relief.

What should you eat when you’re constipated and bloated?

When constipation and bloating hit, fiber and water-rich foods are your best bet. Pears, cucumbers, and leafy greens provide hydration and fiber to ease bloating and stimulate bowel movements.

Pair these foods with plenty of water to maximize their effectiveness. A green smoothie made with spinach, cucumber, and hydrating fruits like pineapple can provide both fiber and hydration to ease discomfort.

What foods should you avoid when you’re constipated?

Avoid foods that are low in fiber and high in fat, such as fried foods, cheese, and processed snacks.

These can slow digestion and make constipation worse. Foods that are highly processed or contain refined grains, like white bread and pastries, should also be limited during episodes of constipation.

Managing your bowel movements

Adding the right foods to your diet can make a world of difference when it comes to digestive health. From fiber-rich options like prunes and chia seeds to hydration heroes like cucumbers and papaya, the best foods for regularity are often simple and natural.

Remember, staying hydrated and maintaining an active lifestyle are just as important as your food choices. If constipation persists or is accompanied by other symptoms, don’t hesitate to reach out to a healthcare provider for guidance. Taking proactive steps to support your digestive health ensures you feel your best every day.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Jennifer Nadel, MD.

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