Feeling a little backed up lately? Nothing is more uncomfortable (and frustrating) than constipation—especially if you don’t know what’s causing it. But here’s the good news: Unless there’s an underlying health concern, getting your bowel movement routine back on track is often as simple as making a few dietary changes. If you’re truly worried about your bowel movements, talk to a doctor—but if you just want to get things going, take a look at these 20 foods that make you poop (recommended by experts!) to help get the process started.
Foods that make you poop
Clear up constipation quickly when you include these foods that help you poop as part of a healthy diet.
Sweet Potato
This tasty vegetable is excellent for the digestive system. Most colorful roots and tubers (beets, carrots, sweet potatoes, turmeric, and yams) are our friends—and sweet potatoes are packed with nutrients, Dr. Sabine Hazan, MDand creator of ProgenaBiome and author ofLet’s Talk Sh!t, explains. “The sweet potato is an awesomely versatile vegetable that can be used in many different types of dishes from starters, to entrees, to desserts,” Dr. Hazan says. “I mix flavors and make a nice casserole using sweet potatoes, apples, and nuts. Sweet potatoes are a high source of fiber and low in gas production. They are also rich in vitamin A, vitamin B6, and potassium.”
Pears
Pears are rich in fiber: One pear packs six grams of fiber, which is equivalent to 21% of the recommended daily value, Dr. Niket Sonpal, MD, internist and gastroenterologist states. The recommended fiber intake is approximately 25 to 30 grams a day. They are also high in sorbitol. Sorbitol is a type of carbohydrate that is commonly found in fruits, and sorbitol draws water into the large intestine, which stimulates bowel movements.
Spinach
Spinach is a very good source of many different vitamins and minerals, Dr. Hazan explains. But raw spinach happens to be very low in fiber, which, in turn, means that your body will accumulate more gas when you consume it. “I love a good spinach salad, but in moderation,” says Dr. Hazan. “Raw spinach is high in vitamin A, but eating cooked spinach increases the absorption of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.” Pro tip: Spinach can be sautéed in olive oil with garlic and lightly salted for a quick side dish. Cook for about a minute after it starts to simmer. Some people sprinkle it with parmesan cheese and others recommend the squeeze of a lemon.
Prunes
These dried plums are full of nutrients that make pooping easier. Prunes contain many natural sugars, which stimulate gut bacteria that allow stool to pass more easily. They also draw water into the intestines, thus creating a bowel movement. Prunes also contain chlorogenic acids, which are the same chemicals found in your coffee that cause that “I need to poop” feeling, says Dr. Sonpal.
Beans
Beans are one of the very best foods you can possibly eat, Haylie Pomroy, celebrity nutritionist and wellness consultant, explains. They’re rich in fiber (especially insoluble fiber which keeps things moving along through your digestive tract), regulate blood sugar, and can protect against heart disease. Beans are also the most economical protein you can buy. Even organic beans are inexpensive compared to organic meat and poultry, Pomroy adds. So, stock up when you see a sale! Dried beans keep up to two years in the pantry. Cooked beans can be frozen for up to three months.
Apples
It’s true what they say: “An apple a day keeps the doctor away.” And when it comes to improving digestion, apples are an excellent choice. “Apples are great for those with constipation," says Dr. Sonpal. “They are made up of insoluble fiber, which speeds up the passage of the stool through the intestines. Apples also contain a soluble fiber called pectin, which can alleviate diarrhea because of its gel-like consistency that normalizes stools.”
Beets
If there’s one veggie that’s a powerhouse when it comes to relieving constipation, it’s beets. Beets are good for digestion and low in gas production, Dr. Hazan states. Beets are a good source of folate, and cooked beets are high in vitamin C and a good source of riboflavin. Fun fact: The leaves of the beet plant have been eaten for decades, but not until the 1800s were beets considered a delicacy when the roots were made popular by French chefs.
Parsley
More than a tasty addition to your favorite meals, parsley is a great gut cleanser. “Parsley has diuretic effects, so can be helpful for flushing your GI tract. Because of its enzyme content, parsley is wonderful also as a digestive aid, and is especially helpful in aiding the liver in processing protein, and increase fat metabolism,” Pomroy explains. “It can also soothe a troubled tummy and help keep your blood sugar steady and stable—exactly the environment we want for metabolic repair and weight loss.”
Figs
Figs can help relieve constipation because they are a source of vitamin B6. “Vitamin B6 helps maintain healthy cholesterol levels, thus leading to easier digestion of food. Improving your digestion can prevent constipation,” Dr. Sonpal states. “Figs also decrease the effort needed to pass stool, thicken the stool, and also facilitate weight loss.”
Carrots
Not only do these root vegetables add a dash of color to whatever dish you’re preparing, but they have some great health benefits, too. “Carrots are a good source of fiber and low in gas production. While studies show raw veggies are healthier than cooked ones, there is research to suggest cooked carrots have higher levels of beta-carotene than the raw ones, which our body converts into vitamin A,” Dr. Hazan explains.
Artichoke
Dr. Hazan recommends looking for artichokes with tightly packed thick leaves and dark green color. Although this vegetable is very high in fiber, high in vitamin C and a good source of folate, it’s a notorious gas producer—not Tinder first-date fare (unless you really should have swiped left). Artichokes boiled for 10-12 minutes can be halved, grilled with garlic, parsley and olive oil for a great side dish.
Avocados
More than the food we love to post on Instagram—avo toast, anyone?—avocados, are also great for getting rid of constipation. Avocados are high in magnesium, and magnesium helps draw moisture into the digestive tract, which softens stool and makes it easier to pass, Dr. Sonpal explains. Avocado’s high soluble fiber content aids bowel regularity, and its insoluble fiber content cleans out the colon, which can prevent colon cancer.
Lemons
A great addition to flavor our water and food, lemons can also aid digestion. “Lemons are a versatile ingredient that can not only enhance your favorite dishes but are also credited with soothing inflammation and stimulating digestion and boosting your immune system,” says Pomroy. “My clients love to add lemon to their water, as well as their meals for an extra metabolic boost.”
Fennel
You may make you think about licorice-flavored fennel seeds when you hear the word “fennel,” but the most nutritious part of fennel is the bulb, Dr. Hazan explains. It has plenty of iron, fiber, and potassium and 20% of your daily vitamin C. Native to the Mediterranean region, most fennel in American markets is grown in California. Florence fennel resembles celery, but look for small, heavy bulbs that are free of cracks. Fennel can be grilled, roasted or sautéed. And remember that fennel is also excellent for reducing gas!
Ginger
Known for helping with an upset stomach, ginger is a must-have in your gut health toolkit. Ginger stimulates the release of digestive enzymes that help break down the nutrients in food. It also settles the stomach and gets rid of belly bloat, Pomroy explains.
Yogurt
Because yogurt is fermented, it’s good for your gut. Check labels for the National Yogurt Associations (NYA) Live and Active Cultures seal to ensure you are getting the bacteria you paid for, Dr. Hazan states. Always look for low-fat yogurts without added sugars. Yogurt is a good source of calcium, protein, vitamin B12, phosphorus, riboflavinB2, and potassium. Greek yogurts usually have twice or more the amount of protein than regular yogurts.
Lentils
Known for its lens-shaped seeds, lentils are a great legume to incorporate into various dishes. And they score quite high on the nutrition scale, too. “Lentils may not look like much, but these tiny, disc-shaped legumes are rich in protein, fiber, magnesium, and vitamins C and B (including folate),” says Pomroy.
Cultured/ fermented vegetables
Sauerkraut, kimchi, and lacto-fermented pickles are excellent sources of probiotics, which help the gastrointestinal tract heal and stay strong. These are incredibly nourishing for your gut bacteria and also delicious, says Pomroy. You can purchase cultured vegetables from most stores, but it’s also easy to make your own using one of several methods. The easiest way only requires salt, water, and clean glass jars, Pomroy adds. You can also add a starter culture, which you should be able to purchase from your local health food store (use the kind you would make kefir or yogurt from). This will speed up the fermentation process, but it’s not strictly necessary. Start by eating small amounts of fermented veggies to see how they agree with you, and increase the portion as your taste and tolerance for them increases.
Kiwis
Kiwis are packed with nutrients and vitamins that are good for the intestines and promote regular bowel movement. Their high fiber content also allows for a high water holding capacity, which enables laxation, Dr. Sonpal explains.
Rhubarb
Rhubarb is regularly used to treat diarrhea, constipation, and stomach pain. It contains a compound called sennoside A, which acts as a natural laxative, Dr. Sonpal states. Sennoside A acts as a natural laxative by irritating intestinal cells, which produces contractions in the intestines. Rhubarb is also very rich in fiber. Next, read up on how to get constipation relief naturally with these 31 home remedies that work quickly.
Sources
Sabine Hazan, creator of ProgenaBiome and author of Let’s Talk Sh!tHaylie Pomroy, celebrity nutritionist and wellness consultantNiket Sonpal, internist and gastroenterologist
