Constipation can be uncomfortable, painful, and frustrating. Whether it’s due to a low-fiber diet, stress, or inactivity, one of the safest and most natural ways to find relief is through food.
By adding fiber-rich foods to your meals, you can improve stool consistency, promote regularity, and reduce your reliance on laxatives. Both soluble and insoluble fibers play a role—one softens stool, the other helps it move through your system.
15 Foods That Help You Poop Naturally
Here are 15 effective foods that help you poop—and delicious ways to enjoy them.
1. Apples
Apples are packed with fiber and pectin, a soluble fiber that helps soften stool. One medium apple with the skin provides about 2.1g of fiber. Snack on them raw or slice into oatmeal and yogurt.
2. Prunes
A natural laxative, five prunes contain about 3.8g of fiber and a compound called sorbitol, which draws water into the gut to stimulate movement. Enjoy them as juice or toss into salads.
3. Kiwi
Kiwis contain 2g of fiber each and have high water retention properties, helping stool move more easily. Add them to smoothies or eat fresh with breakfast.
4. Flaxseed
Each tablespoon delivers 2.7g of fiber, both soluble and insoluble. Sprinkle flaxseed on yogurt, soups, or blend into smoothies for a gut-friendly boost.
5. Pears
High in fiber (5.5g per pear), pears also contain sorbitol and fructose, which help draw water into the intestines. Eat them fresh, roasted, or blended in smoothies.
6. Beans
Whether black, navy, or kidney, beans are fiber powerhouses. Half a cup of black beans has about 6g of fiber. Add to rice dishes, stews, or burrito bowls.
7. Rhubarb
With 1g of fiber per stalk and a compound called sennoside A, rhubarb acts like a natural laxative. Add to baked goods or pair with oats.
8. Artichokes
Artichokes offer nearly 7g of fiber and have prebiotic properties that support good gut bacteria. Use them in dips, salads, or pasta.
9. Kefir
This fermented milk drink contains probiotics that may help regulate bowel movements. Use kefir in smoothies, dressings, or yogurt bowls.
10. Figs
One large dried fig provides nearly 2g of fiber. Fig paste can help speed digestion. Enjoy them as snacks or in savory dishes like flatbreads and salads.
11. Sweet Potatoes
Baked sweet potatoes (skin on) contain nearly 4g of fiber. They’ve been shown to ease constipation and reduce bloating. Roast, mash, or slice them into toast.
12. Lentils
Half a cup of boiled lentils has nearly 8g of fiber. They also promote butyric acid production, which boosts bowel movement. Add them to soups and stews.
13. Chia Seeds
A single ounce has almost 10g of fiber. These tiny seeds absorb water and form a gel that softens stool. Stir into yogurt, oatmeal, or chia pudding.
14. Avocados
With nearly 10g of fiber per cup, avocados are creamy, versatile, and help ease constipation. Spread on toast, mash into guac, or add to salads.
15. Oat Bran
This lesser-known oat product has 7g of fiber per 1/3 cup and has been shown to reduce laxative use in older adults. Use it in homemade granola or bread.
If you’re struggling with constipation, you don’t have to rely solely on medications. These 15 high-fiber foods that help you poop can improve digestion, soften stool, and promote natural, regular bowel movements—all while supporting overall health.
Also Read:High-Fibre Nigerian Foods That Fight Inflammation
