If you’re struggling with constipation or irregular bowel movements, making changes to your diet can be one of the most effective solutions. Certain foods are rich in fiber, water, and natural compounds that help soften stools, promote gut health, and keep your digestive system running smoothly.
Whether you experience occasional constipation or want to improve overall digestion, this guide highlights the best foods to make you poop naturally.
Best Foods to Make You Poop Naturally
1. Prunes (Dried Plums)
✔ High in fiber: Contains soluble and insoluble fiber to promote bulk and softness in stool.
✔ Rich in sorbitol: A natural sugar alcohol that draws water into the intestines and stimulates bowel movements.
💡 How to eat: Snack on 3–5 prunes or blend them into a smoothie.
2. Apples
✔ Contains pectin, a soluble fiber that softens stool and helps food move through the intestines.
✔ Hydrating and gut-friendly, thanks to its high water content.
💡 How to eat: Enjoy raw, baked, or in a fiber-rich smoothie.
3. Pears
✔ High in fiber and sorbitol, making them one of the best fruits for digestion.
✔ Acts as a natural laxative by increasing stool bulk and water content.
💡 How to eat: Eat raw with the skin on for maximum fiber benefits.
4. Chia Seeds & Flaxseeds
✔ Loaded with fiber, forming a gel-like consistency in the gut to ease stool passage.
✔ Omega-3 fatty acids help lubricate the digestive tract.
💡 How to eat: Add 1 tbsp to oatmeal, yogurt, smoothies, or water for a fiber boost.
5. Oatmeal
✔ Contains soluble fiber (beta-glucan) to help stool absorb water and move more easily.
✔ Supports gut health by feeding good bacteria.
💡 How to eat: Enjoy as oatmeal, overnight oats, or oat-based smoothies.
6. Beans & Lentils
✔ High in fiber and protein, promoting bulk and regularity.
✔ Stimulates gut bacteria, leading to better digestion.
💡 How to eat: Add to soups, salads, or grain bowls for extra fiber.
7. Leafy Greens (Spinach, Kale, Swiss Chard)
✔ Packed with fiber, magnesium, and water, which all promote healthy digestion.
✔ Magnesium relaxes the intestines, helping to move stool along.
💡 How to eat: Sauté, blend into smoothies, or add to salads.
8. Yogurt & Probiotic Foods
✔ Rich in probiotics, the good bacteria that improve gut motility.
✔ Regulates digestion and helps prevent constipation.
💡 How to eat: Choose unsweetened yogurt, kimchi, sauerkraut, or miso.
9. Sweet Potatoes
✔ Loaded with fiber and resistant starch, which helps stimulate bowel movements.
✔ Softens stool naturally, making it easier to pass.
💡 How to eat: Enjoy baked, mashed, or roasted.
10. Avocados
✔ Rich in healthy fats and fiber, aiding digestion and gut lubrication.
✔ High in magnesium, which helps relax the intestines.
💡 How to eat: Spread on toast, add to salads, or blend into smoothies.
11. Coffee
✔ A natural stimulant that activates gut contractions.
✔ Contains magnesium and chlorogenic acid, which can encourage bowel movements.
💡 How to drink: Stick to black coffee or lightly sweetened options.
12. Watermelon
✔ Contains over 90% water, keeping the intestines hydrated.
✔ Acts as a mild natural laxative due to its high water and fiber content.
💡 How to eat: Enjoy fresh or blended into a refreshing juice.
13. Bananas (Ripe vs. Unripe)
✔ Ripe bananas: High in soluble fiber and water, aiding digestion.
✔ Unripe bananas: Contain resistant starch, which can slow down digestion—so stick to ripe ones for relief.
💡 How to eat: Have as a snack or add to smoothies.
14. Nuts & Seeds (Almonds, Walnuts, Sunflower Seeds)
✔ Great sources of fiber and healthy fats, keeping the digestive system lubricated.
✔ Contains magnesium, which relaxes the colon muscles.
💡 How to eat: Enjoy as a snack or sprinkle on oatmeal or yogurt.
15. Water & Herbal Teas
✔ Hydration is key for soft stools and smooth digestion.
✔ Herbal teas (peppermint, ginger, dandelion) support gut health and relieve bloating.
💡 How to drink: Aim for at least 8 cups of water per day.
Final Thoughts
If you’re struggling with constipation or irregular bowel movements, adding fiber-rich and hydrating foods to your diet can help. Incorporating fruits, vegetables, whole grains, and probiotic-rich foods will naturally support gut health and keep things moving.
Pairing these foods with plenty of water, regular exercise, and a healthy lifestyle will promote optimal digestion and overall wellness.
