What foods are good to eat for constipation

Being backed up, or not able to poop, can be so frustrating and uncomfortable. Whenever I am in this spot, I am always heading to the store or browsing online for foods that help you poop— pront. “Constipation” is a sort of catch-all term for a few different phenomena. “Stools may be too hard or too small, difficult to pass, or infrequent—fewer than three times per week,” says Brooklyn-based gastroenterologist Niket Sonpal, MD. “People with constipation may also notice a frequent need to strain and a sense that the bowels are not empty.” There are a number of different causes for constipation, he says, including diet (specifically, a lack of fiber or healthy fats), lack of exercise, stress, and dehydration are some of the most common. What’s “normal” for BMs varies, but in general if you aren’t pooping at least every three days, you’re probably constipated.

Table of Contents Show

2. Caffeine
3. High-fiber fruit
4. Dried Fruit… especially Prunes
5. Raw green vegetables
7. Yogurt and kefir
8. Healthy fats
10. Chia Seeds

When you’re dealing with some stopped intestinal traffic, changing your diet is a good first step. Consider “fiber FTW” your poop-friendly words to live by. The good news is that there are so many, very tasty, foods that help you poop. “Most dietary fiber is not digested or absorbed, so it stays within the intestine where it modulates digestion of other foods and affects the consistency of stool,” explains Dr. Sonpal. There are two different types of fiber, he says, which each have their own benefits, according to Brigitte Zeitlin, MPH, RD. “Soluble fiber” is made up of carbohydrates and dissolves in water (think: fruit, oats, barley, and legumes) while “insoluble fiber” comes from plant cell walls and does not dissolve in water (think: wheat, rye, and other grains).

Getting a good mix of both is probably your best bet. Add in some healthy fats, and you’ll be hitting the squatty potty in no time. With that in mind, here are 10 different foods that help you poop to…ahem, keep things moving along.

For more intel on foods that make you poop, check out this video:

Other than building a campfire, I don’t know when water isn’t a solution. “Make sure you’re drinking water—hydration, in general, will help push things out quickly,” says Zeitlin. Flatwater with lemon is her first choice, but La Croix fans, fear not: The sparkling stuff will get the job done, too. Water keeps things moving because it loosens your stool and hydrates the membranes along your digestive tract. Hydrated membranes equals lubrication, and bada bing -– you’re feeling regular again.

2. Caffeine

There’s a reason why that 9 a.m. coffee has often got you running to the office bathroom by 10:15. “Caffeine is a stimulant. We always think of it as stimulating our brain in the morning, but it also stimulates your GI system,” says Zeitlin. This is because, according to the medical information library Statpearls, it stimulates your “gastrocolic reflex” i.e. the signal to your body to poop.

Caffeine isn’t a fibrous food so it’s not necessarily a sign your stool is getting the right about of fiber. The chemical just trips an alarm, so to speak. So, Zeitlin says, it’s important to make sure you’re getting enough fiber and water as well.

3. High-fiber fruit

Insoluble fiber is the material your body doesn’t digest. As a result, it makes your stool bulkier and less… dense. This is good! It helps it move along and out of your body, according to the Mayo Clinic.

“You want to make sure you’re eating the skin because that’s where the fiber is,” says Zeitlin. Some of her and Sonpal’s favorite high-fiber foods? Apples, raspberries, peaches, guava, and papaya.

4. Dried Fruit… especially Prunes

Your grandma was right all along—prunes are a tried-and-true constipation remedy for a good reason. Prunes are high in fiber as well as sorbitol, says Tracy Lockwood Beckerman, RD. “Sorbitol is a sugar alcohol found in fruits which can speed up the GI system,” she explained. But don’t go overboard—sorbitol in excess can act as a laxative.

If prunes aren’t your vibe or texture, you can always add them to a smoothie with flavor masking ingredients like peanut butter or fruits. This is also a great chance to add other number-two-inducing foods.

5. Raw green vegetables

Yup, you guessed it—veggies have got a lot of fiber, too. “We’re going to get the most amount of fiber from our veggies if they’re raw, so you want to eat them salad-style,” says Zeitlin. Some of her picks include broccoli, peas, spinach, kale, and artichokes, all of which are filled with fiber. If you’re making a salad, add some beats for additional fiber and tomatoes for added hydration, and you’ll be good to go… literally.

6. Oatmeal

That AM oatmeal habit may be doing you more favors than you realize. It’s high in—you guessed it!—fiber, which can “push things out quickly,” says Zeitlin. Sprinkle on some nuts, seeds, and fibrous fruits as well.

7. Yogurt and kefir

Breakfast foods really are the MVPs of bowel movements, aren’t they? These two foods are filled with gut-healthy probiotics that can help soften stools, Beckerman said, helping to ease things through your system.

8. Healthy fats

“We want healthy fats to kind of lubricate your stool and intestinal linings,” explains Zeitlin. Think Nuts and nut butter, which pair beautifully with all that fiber-packed fruit. Olive oil is also a great pick and will make a delicious dressing for that raw green veggie salad.

9. Beans

Beans, beans the magical fruit…you get the point. Beans, Beckerman said, are full of fiber to help ease constipation symptoms. Incorporating them into your diet isn’t just a gut-healthy win, they’re also packed with protein and minerals.

10. Chia Seeds

Chia seeds are a great food for constipation because they are an excellent source of fiber and omega 3 fatty acids, according to the Cleveland Clinic. They’re also small and often tasteless so adding them to salads, smoothies, or even a glass of water is a great idea.

11. Tea

Some plants support your digestion and colon as well as being hydrating. Peppermint tea has stomach-soothing properties if you also have indigestion, while possessing the hydrating properties of water. Lemon verbena tea and licorice root tea have shown positive laxative effects in several studies like here and here.

12. Aloe

Aloe is a succulent plant that is often incorporated into juices and drinks, and it has shown impressive laxative properties in the text Herbal Medicines. Picking up an aloe juice or tea could really help get things moving. Just remember that you should be eating food-grade aloe, and not the topical kind.

On the other hand, according to Brigitte Zeitlin, MPH, RD, if foods that help you poop cause you to go immediately, it could be a sign of an allergy, sensitivity, intolerance, or that something was bad. So while you want to load up on foods that will move your system, you don’t want anything that’s going to make it happen too quickly.

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Medically Reviewed by Minesh Khatri, MD on November 13, 2021

No one likes to think -- let alone talk -- about constipation, but most everyone has it at one time or another. More than 40 million people in the U.S. have it pretty often. So if you're dealing with tummy troubles, you're not alone. Most of the time it doesn’t last long, and simple changes can help your digestive system run smoothly again.

To understand how to prevent constipation, it helps to know what causes it. As food passes through your colon, your body absorbs the water from it, and what's left forms into stool. Your muscles move it through the colon to the rectum, where you pass it. When this movement slows down, your colon draws too much water. Stools get dry and hard to pass, causing constipation.

The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids. Certain medications, not going when you feel the urge, laxative abuse, and pregnancy can also lead to constipation.

If your bowel habits get sluggish, you don't have to rush out to buy a laxative. Most people don't need them for mild constipation. Instead, look at your diet. Are you getting enough fiber?

Fiber is the part of plant foods that the body can't break down. When you eat foods that have a lot of it, the extra bulk helps keep stools soft and speeds digestion.

All plant foods, including fruits, vegetables, whole grains, and beans, have fiber. The Academy of Nutrition and Dietetics recommends 25 grams per day for women and 38 grams for men. After age 50, we need less fiber -- about 21 grams for women and 30 grams for men. Unfortunately, most of us only get about 15 grams per day, which may help explain why so many people get constipated.

Examples of high-fiber foods include:

1/2 cup navy beans: 9.5 grams
1 small pear: 4.4 grams
1/4 cup dates: 3.6 grams
1 medium apple: 3.3 grams
1 medium sweet potato: 4.8 grams

Simple changes can improve your diet and help relieve constipation:

Add veggies. You don't have to count grams of fiber to get the amount you need. Instead, aim to eat 2 cups of fruit and 2 1/2 cups of vegetables every day. Make sandwiches with roasted veggies, add a salad instead of fries to your meal, buy pre-cut vegetables to snack on with low-fat dip, keep the fruit bowl full for a handy and healthy snack, and add chopped, dried fruit to oatmeal and cereal.
Go for grains. Replace white bread, white rice, and regular pasta with whole-grain bread, whole wheat pasta, and brown rice. Eat more whole oats, multigrain cereals, and whole wheat crackers -- but be sure to choose low-fat and low-sugar options. Snack on air-popped popcorn instead of chips. When you buy cereal, choose brands that have at least 5 grams of fiber per serving.
Bulk up on beans. Replace meat with a bean or legume dish at least once or twice a week. Add cooked beans to salads, and try bean soups and stews as main courses.
Add fiber gradually. Make changes slowly over the course of a week or so -- if you up fiber too quickly, you could end up feeling bloated and gassy. Be patient -- it may take time for your body to adjust.
Consider a fiber supplement. If you have trouble getting enough fiber in your diet, a supplement might help. Also called bulk-forming laxatives, they’re generally safe. Just be sure to talk with your doctor before you use them as they can make some medications not work as well.
Stay hydrated. If you add more fiber to your diet either with food or supplements, be sure to drink more fluids, too. Choose low or no-calorie beverages -- sugary soda and fruit drinks will add extra calories you don't need.

Exercise not only keeps you fit, it may help you stay regular. It can help food move more quickly through your colon. It's not always easy to find time to be active, but try these tips:

Start exercising about 20 minutes, 3 days a week, and build up to at least 30 minutes on five or more days of the week. Always check with your doctor before you start any type of fitness plan.
Short on time? Break up activity throughout the day -- three 10-minute walks count as much as one 30-minute workout.

Most of the time, healthy changes to your diet and exercise habits will smooth out any digestive woes. But if you've tried these tips for 3 weeks and haven't noticed a change, talk with your doctor. They may suggest that you take a laxative for a few days to help retrain your system. You should also call your doctor right away if you notice blood in your stool, have belly pain, or lose weight without trying.