17 Best Foods to Help You Poop When You’re Constipated, According to Experts

Constipation, or lack of regular bowel movements, can be caused by a range different things. And that includes what you eat.Sure, there are different tactics you can try to get things moving again, including medication. But if you don’t think your constipation is due to an underlying health condition and want to take matters in your own hands, doctors and dietitians say eating the right foods should help stimulate your digestive system.“It’s best to solve the issue from the inside out,” says gastroenterologist Dr Ashkan Farhadi.In general, you want to look for foods that are high in fibre to help bulk up your poo. “It’s easier to move something through the colon that’s bulkier,” Dr. Farhadi explains. (Some foods even have unique compounds and help spur bowel activity.) So if nature hasn’t called in a while and you want to try a natural route first, load up on these foods to help relieve constipation ASAP.

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Prunes

Dried prunes are notorious for helping with constipation, and with good reason. “Prunes are a good source of fiber,” says dietitian Jessica Cording. Prunes also contain a compound called sorbitol that helps soften poo and makes it easier to pass through your system, she says. Want to get even more bang from your prunes? Dr. Farhadi recommends soaking them in water overnight.

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Chia seeds

These tiny black seeds are “very, very high in fibre,” Cording says. “They help build stool bulk and move things through your system.” She recommends adding chia seeds to smoothies, oatmeal, or yoghurt to help relieve constipation (and add a boost of healthy fats and protein to your meal.)

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Ground flaxseeds

If you like the idea of chia seeds, but can’t stand the texture, Cording recommends opting for ground flaxseeds instead. “Ground flax has a nice, warm, nutty flavor, and you’re going to get a lot of fibre with it,” she says. They’re also a great source of heart-healthy omega-3 fatty acids. You can try mixing flax into warm cereal, add it to a smoothie, or sprinkle it on top of a salad.

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Coffee

There’s a reason why you tend to have a poo after you drink your morning cup. “Coffee helps relieve constipation through the caffeine it provides,” says dietitian Julie Upton. “Caffeine increases gastrointestinal motility.” Basically, the caffeine in your cup of coffee helps get your gut muscle contracting—and that can help you poo.

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Papaya

This sweet and juicy fruit is one of Dr. Farhadi’s top picks for constipation. “Papaya is another fruit that is high in fibre—one medium papaya has 5 grams,” says dietitian Keri Gans. It also offers a dose of calcium, magnesium, and potassium.

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Pears

“Pears are fantastic for constipation,” says Cording. They’re high in fibre—particularly soluble fibre, which can be helpful at bulking up your poo, she says.

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Lentils

Lentils are an easy and inexpensive way to get a bunch of fibre (and quality plant-based protein) at once. Cording notes that you can get about 6 grams of fibre in a half cup of lentils, which will help keep your digestive system moving—not to mention, keep you feeling full and satisfied.

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Apples

Apples contain a soluble form of fibre called pectin that turns into short-chain fatty acids in your gut, Cording explains. Those fatty acids pull water into your colon and help soften your poo, making it easier to pass.

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Grapes

Grapes are a great two-for-one punch in battling constipation. “Grapes have a lot of fibre, but they also have a lot of water,” Cording says. “That combination is really helpful, given that you need water to help pass fibre through your digestive system.”

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Figs

Figs are “very high in fibre,” Cording says, adding that “because they’re so concentrated, you don’t have to eat that many.” Figs also have an enzyme called ficain that’s thought to help with constipation.

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Oats

Oats are high in soluble fibre, which helps bulk up your poo, Cording says. The’re “also pretty easy on the stomach,” she says, and “not so high in fibre that it will cause discomfort." Plus, they’re so versatile (oatmeal! smoothies! muffins!) and can be worked into other foods.

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Raisins

If you have to choose between prunes and raisins, Cording recommends reaching for the prunes. Still, raisins are a good source of fibre, she says, and can definitely help relieve constipation. Basically, don’t pass these over if they’re currently hanging out in your pantry—sprinkle them on top of oats or yoghurt for extra sweetness and texture.

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Kiwifruit

Kiwis have a lot of fibre and fluid, but they also contain an enzyme called actinidain that helps with the digestive process, Cording says. “Kiwi can be a really gentle way to stimulate the digestive process,” she adds.

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Citrus fruits

Citrus fruits are a great source of soluble fibre and water (and vitamin C!), Cording says. You can simply eat an orange, or you can have some lemon juice in warm water to get things moving, she says.

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Spinach

This veggie (and many other dark, leafy greens) contain a lot fibre and magnesium, which Cording describes as “nature’s muscle relaxer.” Try a spinach salad or toss some greens into a smoothie for relief.

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Artichokes

“Artichokes are surprisingly high in fibre,” Cording says. Specifically, they contain a type of soluble fibre called inulin which can also help control bad bacteria in your gut. “It can be a helpful way to stimulate digestion,” Cording says.

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Sweet potatoes

Want something starchy (and packed with skin-boosting vitamin A)? Opt for sweet potatoes over white potatoes. “They have a much higher fibre content than a white potato,” Cording says. Just be sure to keep the skin on, as “that’s where a lot of the fibre is,” she says.