Foods That Make You Poop: 15 Natural Remedies for Constipation Relief

Constipation affects millions of Americans, causing discomfort and disrupting daily life. While medical treatments are available, many people prefer natural solutions. The good news is that certain foods can help promote regular bowel movements and relieve constipation effectively.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, approximately 16% of adults in the United States experience constipation symptoms. This number increases to around 33% among adults over 60 years old.

If you’re searching for natural ways to improve digestive health and wondering “what foods make you poop” or “do apples help with constipation,” you’re in the right place. This comprehensive guide explores 15 science-backed foods that can help you achieve regularity and relieve constipation naturally.

Understanding How Fiber Helps You Poop

Before diving into specific foods, it’s important to understand how dietary fiber supports healthy bowel movements. Fiber comes in two main types:

• Soluble fiber: Dissolves in water to form a gel-like substance, which softens stool and makes it easier to pass
• Insoluble fiber: Adds bulk to stool and helps food move through the digestive system more quickly

Both types of fiber are essential for maintaining regular bowel movements and preventing constipation. Most whole foods contain a combination of both soluble and insoluble fiber.

15 Powerful Foods That Help You Poop

1. Apples: A Convenient Constipation Fighter

Do apples make you poop? Absolutely! Apples are among the most accessible and effective foods for promoting regularity.

One medium apple with skin provides approximately 4-5 grams of fiber. More importantly, apples contain pectin, a type of soluble fiber known for its laxative properties. Pectin helps soften stool, reduces straining, and can decrease the need for pharmaceutical laxatives.

Research shows that pectin can speed up stool movement through the intestines and improve symptoms of constipation. The best part? You can eat apples raw as a snack, add them to oatmeal, blend them into smoothies, or bake them for a warm dessert.

2. Prunes: Nature’s Most Powerful Laxative

Prunes have earned their reputation as one of the best foods that make you poop immediately. Just five prunes contain about 3.8 grams of fiber.

Prunes work through multiple mechanisms. They contain pectin and sorbitol, a sugar alcohol that draws water into the intestines, promoting softer stool and easier passage. Clinical studies demonstrate that prune juice can significantly improve stool consistency and frequency within just a few weeks.

You can enjoy prunes as a standalone snack, add them to trail mix, or drink a small glass of 100% prune juice for quick relief.

3. Kiwi: A Tropical Solution for Digestive Health

Kiwis are fiber-rich fruits that offer excellent hydration properties. One medium kiwi provides about 2-3 grams of fiber.

Studies suggest that kiwis may increase stool frequency and reduce abdominal discomfort. The fruit’s unique combination of fiber and natural enzymes helps stimulate digestive movement. Add sliced kiwi to yogurt parfaits, smoothie bowls, or fruit salads for a delicious boost to your digestive health.

4. Flaxseed: Tiny Seeds with Big Benefits

Flaxseeds pack an impressive nutritional punch. Just one tablespoon contains approximately 2.7 grams of fiber, including both soluble and insoluble types.

Research indicates that consuming ground flaxseed daily can reduce constipation symptoms, improve blood sugar levels, and support weight management. The seeds work by adding bulk to stool while also softening it for easier passage.

Sprinkle ground flaxseed on oatmeal, blend it into smoothies, or add it to baked goods. Always choose ground flaxseed over whole seeds for better nutrient absorption.

5. Pears: Sweet Relief for Constipation

Pears are among the fruits with the highest fiber content. One medium pear contains approximately 5.5 grams of fiber.

Beyond fiber, pears are rich in sorbitol and fructose, which can help loosen stool by drawing water into the intestines. Enjoy pears fresh, add them to salads, or blend them into smoothies for a naturally sweet digestive aid.

6. Beans: Fiber Powerhouses for Digestive Health

Beans are exceptional foods that help you poop due to their high fiber content. A half-cup of cooked black beans provides nearly 6 grams of fiber, while navy beans can contain up to 13 grams per cup.

The combination of soluble and insoluble fiber in beans promotes regularity in multiple ways. Add beans to soups, salads, tacos, or create delicious dips like hummus for a fiber-rich meal.

7. Rhubarb: A Natural Digestive Stimulant

Rhubarb contains both fiber and a natural compound called sennoside A, which has laxative properties. Each stalk provides about 1 gram of fiber.

Sennoside A works by affecting water transport in the intestines, resulting in softer stool and improved bowel movements. Use rhubarb in baked goods, compotes, or add it to yogurt for a tart, digestive-friendly treat.

8. Artichokes: Prebiotic Vegetables for Gut Health

Artichokes function as prebiotics, feeding beneficial gut bacteria and promoting digestive regularity. One medium artichoke contains nearly 7 grams of fiber.

Research suggests that prebiotic foods like artichokes may increase stool frequency and improve consistency. Enjoy artichokes steamed, grilled, or incorporated into dips and salads.

9. Kefir: Probiotic Power for Regular Bowel Movements

Kefir is a fermented milk beverage rich in probiotics—beneficial bacteria that support digestive health and regularity.

Studies show that probiotics can increase stool frequency, improve consistency, and reduce intestinal transit time. Drink kefir plain, use it as a smoothie base, or create probiotic-rich parfaits by layering it with fruit and granola.

10. Figs: Concentrated Fiber in a Sweet Package

Dried figs offer concentrated fiber benefits. One large dried fig contains approximately 1.9 grams of fiber.

Research indicates that fig paste may speed up colonic transit and improve stool consistency. Eat figs as a snack, add them to salads, or incorporate them into homemade energy bars.

11. Sweet Potatoes: Nutrient-Dense Constipation Relief

Sweet potatoes provide vitamins, minerals, and fiber. One medium baked sweet potato with skin offers about 3.8 grams of fiber.

Studies suggest that sweet potatoes can improve constipation symptoms and reduce straining. Enjoy them baked, roasted, mashed, or as sweet potato toast topped with avocado.

12. Lentils: Plant-Based Protein with Digestive Benefits

Lentils are nutritional powerhouses, providing protein and fiber. A half-cup of cooked lentils contains an impressive 7.8 grams of fiber.

Lentils may also increase production of butyric acid, a compound that promotes digestive movement. Add lentils to soups, salads, or create hearty vegetarian dishes.

13. Chia Seeds: Maximum Fiber in Minimal Volume

Chia seeds are among the most fiber-dense foods available. Just one ounce provides nearly 10 grams of fiber—about 28% of the seeds’ weight.

These seeds absorb up to 15 times their weight in water, forming a gel that softens stool and promotes easier passage. Mix chia seeds into smoothies, make chia pudding, or sprinkle them on yogurt.

14. Avocados: Creamy and Constipation-Fighting

Avocados aren’t just trendy—they’re genuinely beneficial for digestive health. One cup of sliced avocado contains approximately 10 grams of fiber.

Research suggests avocados support healthy aging, reduce inflammation, and help relieve constipation. Add avocado to toast, smoothies, salads, or use it as a healthy fat in sandwiches.

15. Oat Bran: The Fiber-Rich Outer Layer

Oat bran is the fiber-rich outer casing of oat grains. Just one-third cup contains about 7 grams of fiber with an even balance of soluble and insoluble types.

Studies show that regular oat bran consumption can significantly reduce the need for pharmaceutical laxatives. Use oat bran in homemade granola, muffins, or as a hot cereal alternative.

Daily Fiber Intake Recommendations

The Dietary Guidelines for Americans reveal that most people don’t consume enough fiber. Approximately 90% of women and 97% of men fall short of daily recommendations.

Here are the recommended daily fiber intakes by age and gender:

• Women ages 19-50: 25-28 grams
• Men ages 19-50: 31-34 grams
• Women over 50: 22 grams
• Men over 50: 28 grams

Gradually increasing your fiber intake helps prevent bloating and gas. Always increase water consumption alongside fiber to maximize digestive benefits.

Tips for Maximizing Digestive Health

While incorporating these foods into your diet, consider these additional strategies for optimal digestive health:

• Stay hydrated: Drink at least 8 glasses of water daily to help fiber work effectively
• Exercise regularly: Physical activity stimulates intestinal muscles and promotes bowel movements
• Establish a routine: Try to use the bathroom at the same time each day
• Don’t ignore the urge: Respond to your body’s signals promptly
• Manage stress: Chronic stress can affect digestive function

What to Eat for Immediate Relief

If you’re wondering “what can I eat to poop immediately,” these foods typically work fastest:

• Prune juice: Often works within hours
• Warm water with lemon: Stimulates digestive system first thing in the morning
• Coffee: Caffeine stimulates colon activity
• Kiwi: Can promote movement within 24 hours
• Flaxseed: Ground flaxseed mixed with water works relatively quickly

When to Consult a Healthcare Provider

While dietary changes can effectively address occasional constipation, consult a healthcare provider if you experience:

• Constipation lasting more than 2-3 weeks
• Severe abdominal pain
• Blood in stool
• Unexplained weight loss
• Persistent changes in bowel habits

Your doctor can rule out underlying conditions and recommend appropriate treatments. If you’re considering medications or supplements, always consult with a healthcare professional first to ensure they’re safe and appropriate for your situation.

Frequently Asked Questions

Do apples really make you poop?

Yes, apples contain both fiber and pectin, which help soften stool and promote regular bowel movements. Eating one to two apples daily can significantly improve constipation symptoms.

What foods make you poop immediately?

Prunes, prune juice, kiwi, and warm liquids like coffee or lemon water tend to work fastest, often producing results within hours to one day.

How much fiber do I need to relieve constipation?

Most adults need 25-34 grams of fiber daily, depending on age and gender. Gradually increase intake to this level while drinking plenty of water.

Can eating too much fiber cause problems?

Yes, suddenly increasing fiber intake can cause bloating, gas, and discomfort. Increase gradually over several weeks and ensure adequate hydration.

Are there foods that make constipation worse?

Yes, processed foods, dairy products (for some people), red meat, and fried foods can contribute to constipation. Limit these while increasing fiber-rich foods.

The Bottom Line

Constipation is uncomfortable but often manageable through dietary changes. By incorporating these 15 fiber-rich foods into your daily meals, you can promote regular bowel movements naturally without relying on pharmaceutical interventions.

Remember that consistency is key. Rather than expecting immediate results, focus on building long-term healthy eating habits that include plenty of fruits, vegetables, whole grains, and legumes. Combined with adequate hydration and regular physical activity, these foods can help you achieve lasting digestive wellness.

Start by adding one or two of these foods to your diet this week, then gradually expand your repertoire. Your digestive system—and your overall health—will thank you.

Sources:

• National Institute of Diabetes and Digestive and Kidney Diseases – Constipation
• PMC – Effects of Pectin on Constipation
• USDA FoodData Central – Nutritional Information
• Dietary Guidelines for Americans
• PMC – Chia Seeds and Digestive Health