6 Foods To Help You Poop, According to Gut Health Experts

Updated on Nov 25, 2024 at 1:55 PM

If you're constipated, chances are you know the uncomfortable struggle of sitting on the toilet for hours, straining your muscles to pass poop and experiencing abdominal pain. You might also think you've tried everything to stop being chronically backed up, from chia seed cleanses to constantly relying on laxatives. But changing what you eat is the lesser-followed (and turns out probably most effective) practice for resolving annoying constipation.

Relying on food instead of laxatives means you're getting additional nutrients and benefits, as opposed to meds or even a fiber supplement, Nicole Eichinger, RD told PS. The common phrase "you are what you eat," certainly reigns true for your bowel movements — what you eat affects saying how you poop. Diet affects your gut motility, gastroenterologist Wendi LeBrett, MD, tells PS. "Most people in America don't eat enough fiber, and that's a major factor contributing [to constipation] because fiber in your gut stimulates the contraction that moves things along."

The bottom line: Foods that are nutrient-heavy in fiber can help you poop. How often you should incorporate these foods into your diet varies, based on your individual needs. "It depends on how constipated you are and what your diet normally is," Dr. LeBrett notes. "It's important to incorporate [these foods] once a day. A lot of it is trial and error, and seeing what exactly works for you. Ultimately, it may take 24 to 72 hours to expect a bowel movement."

Ahead is a list of the best foods for constipation, plus expert-backed explanations on why they're so effective.

Experts Featured in This Article

Wendi LeBrett, MD, is a gastroenterologist at the Digestive Health Clinic at the Idaho Endoscopy Center.

Nicole Eichinger, RD is a registered dietician.

What Causes Constipation?

Long answer short: There are lots of reasons. "Three main causes of constipation that I typically see in my practice is lack of water, lack of fiber, and the lack of movement," Eichinger says. On the other hand, Dr. LeBrett adds that for many there may not be a strict underlying cause, noting that some medications can cause the GI conditions. "When someone comes and sees me for constipation, one of the first things I do is look at their medication. It's a really common side effect," she explains.

Foods That Help You Poop

Consider incorporating the foods below to help get things moving.

Chia Seeds: Chia seeds are a trendy health superfood for a reason, including their ability to effectively ease constipation symptoms. Just don't eat them dry, as they can get stuck; it's very important to mix them with water or some sort of liquid, notes Dr. LeBrett.
Potatoes: Potatoes can also help lessen constipation, particularly if you eat the skin, which holds plenty of fiber. "If you're going to have a potato, eat the skin of that potato," advises Eichinger. And, FYI, this applies to all kinds of potatoes, she adds.
Kale: A 2023 study found that kale can alleviate mild constipation by increasing stool bulk and stool frequency. If you find the taste to be too bitter, Eichinger suggests pairing it with other colorful produce. My favorite tip is to always pair it with something orange or yellow, because those fruits and veggies are sweeter. You're going to bump up the fiber, and make it more balanced in flavor, she explains.
Flaxseeds: Flaxseeds are rich in both soluble and insoluble fiber, which helps soften your stool and move it along. Eichinger notes that the ground-up version is choice. "We want the milled version of flaxseeds. That way, you get both the fiber and the healthy fats." In addition, flaxseeds in this form are easier to incorporate into your everyday meals, like pancake mix, smoothies, and peanut butter sandwiches.
Kiwi: Kiwis contain a high amount of fiber that helps stimulate contractions to move things along in your stomach. They also contain the enzyme actinidin, which may help promote healthy digestion. "There's been a number of research studies in the past few years that compare kiwi to more traditional treatments for constipation. The research shows that two green kiwis a day is as effective as taking a fiber supplement for treating constipation," Dr. LeBrett says.
Almonds: According to one study, adults who ate whole almonds had an additional 1.5 bowel movements per day. Eichinger points out that nuts are some of the highest-fiber foods. Plus, it's

Additionally, these two drinks can help keep things moving.

Prebiotic Sodas: Olipop and Poppi continue to trend as healthy alternatives to sugary sodas. These drinks aren't only lower in calories and sugar content than traditional soda, but they also contain more fiber. "If you don't like eating a lot of fiber, some people do find that taking these prebiotic sodas can be pretty helpful for constipation," Dr. LeBrett said. Still, it's important to note that prebiotic sodas should be thought of as an addition to a healthy, fiber-rich diet, not a replacement.
Coffee: There's good reason why many of us have to run to the bathroom after our morning cup of joe. Coffee stimulates contractions of the colon, acting as a natural laxative, Dr. LeBrett says. If the rush of caffeine is too anxiety-inducing for you, you can even drink decaf coffee for the same effect. Coffee contains acids that produce the hormone gastrin, which stimulates contractions in your gut to move poop along, and that applies for both caffeinated and decaf versions.

When to See A Doctor If You're Constipated

Dietary changes aside, knowing when to see a doctor if your constipation worsens or simply isn't improving is important. According to Dr. LeBrett, if you have blood in your stool, have no bowel movements after three days, or your constipation isn't getting better with over-the-counter treatments, it's time to see a healthcare professional. And constipation coupled with weight loss, pencil-thin stools, and abdominal pain are also red flags that you should make a doctor's appointment, ASAP.

Ayana Herndon is a New York City-based freelance writer and graduate of the S.I. Newhouse School of Public Communications at Syracuse University. She has a passion for amplifying voices of color through her writing, which spans fashion, beauty, and lifestyle. Her work has appeared in PS and Women's Wear Daily.