Your body requires a variety of nutrients to stay healthy—proteins, carbohydrates, fats, vitamins, minerals, and fiber—all of which we get from food. Food is the most efficient source of energy and nutrients, breaking down into components like protein, carbohydrates, and fats, which fuel the body. Essential nutrients like vitamins and minerals protect the body, boost immunity, and support overall health.
A balanced diet supports growth in children and provides adults the energy needed for daily activities. Proper nutrition ensures the smooth functioning of organs, prevents diseases, and promotes overall well-being. Regular bowel movements are equally essential, as they keep the gut healthy and free from harmful build-ups. Ignoring bowel urges can lead to constipation, a condition that causes discomfort and, in severe cases, damage to the digestive system.
What Causes Constipation?
Constipation occurs when bowel movements become less frequent or difficult to pass. Here are some common causes:
- Stress: It slows down digestion and worsens gut health.
- Dehydration: Without enough water, the intestines absorb water from waste, making stool hard.
- Dietary Changes: Excess sugary drinks or processed foods can disrupt digestion.
- Lack of Exercise: Physical activity keeps digestive muscles active and toned.
- Ignoring Urges: Delaying bowel movements hardens stool.
- Medications: Anti-inflammatories, calcium, iron supplements, and antidepressants may lead to constipation.
Medical conditions like diabetes, hypothyroidism, pregnancy, IBS, and spinal cord injuries can also contribute to constipation.
Symptoms of Constipation
Common symptoms include:
- Hard, dry, or lumpy stools.
- Straining during bowel movements.
- Feeling bloated or full.
- Nausea or loss of appetite.
- Abdominal cramps.
If constipation persists for more than 4–5 days, consult a doctor.
Natural Remedies for Constipation
To relieve constipation naturally:
- Stay active with regular exercise.
- Drink plenty of fluids like water, lemon water, and herbal teas.
- Incorporate Foods That Make You Poop:
- Fruits like prunes, bananas, and watermelon.
- Vegetables rich in fiber, like celery.
- Whole grains, seeds, and legumes.
Say Goodbye to Constipation with These Foods That Make You Poop
If you’re looking for natural ways to relieve constipation, incorporating the right foods and drinks into your diet can make a significant difference.
DRINKS THAT MAKE YOU POOP
Lemon Juice
Did you know lemon juice can also support hydration while aiding digestion?
Lemon juice is a natural cleanser that stimulates digestion and helps increase the frequency of stools. Squeeze fresh lemon juice into a glass of water and drink it twice a day. This refreshing drink is an excellent option for a clean and obstruction-free gut.
Apple Juice
A medium-sized apple contains about 4 grams of fiber, making it a great natural remedy!
Apple juice acts as a mild laxative due to its high fiber content, making it effective for relieving constipation. Drink apple juice twice daily to soften stools and improve bowel movements.
Prune Juice
One serving of prune juice contains approximately 6.1 grams of sorbitol, enhancing its laxative effects.
Prunes are well-known for their natural laxative properties due to their high fiber content. Drinking a cup of prune juice daily draws water into the gut, softening stools and improving bowel movement frequency.
Pear Juice
The fiber and sorbitol in pears work together to create smoother digestion.
Pear juice contains four times more sorbitol than other juices, making it highly effective for constipation relief. It’s a favorite among people of all ages.
Pineapple Juice
This tropical delight increases fluid content in the digestive tract, aiding the easy passage of stools. It’s a hydrating and digestion-friendly choice.
Watermelon Juice
Watermelon is 92% water, making it a top hydrating fruit
Being rich in water, watermelon juice keeps you hydrated and promotes smooth bowel movements. Its high water content creates a natural laxative effect, helping to form softer stools.
Orange Juice
Packed with vitamin C and fiber, orange juice softens stools and improves digestive health. Regular consumption can lead to smoother bowel movements.
Cucumber Juice
Cucumbers are made up of 95% water, helping keep your body hydrated.
Cucumber juice is light, hydrating, and promotes regular bowel movements. Adding a pinch of salt or lemon enhances its flavor and benefits.
Mosambi Juice
This citrus juice helps flush out toxins and provides immediate constipation relief. Adding a pinch of salt enhances its effectiveness.
Cranberry Juice
A 2018 study found that cranberries support gut health and reduce oxidative stress.
Cranberry juice is rich in vitamin C and phytochemicals that improve digestive health.
Celery Juice
One cup of celery provides 10% of your daily fiber needs.
Rich in antioxidants and fiber, celery juice supports digestion and regular bowel movements.
FRUITS THAT MAKE YOU POOP
Do Bananas Make You Poop?
Bananas are a great food for relieving constipation, and you can always find them in your fruit basket. Ripened bananas are especially good to consume as they are high in soluble fiber, which helps in pushing bowel movements. They are also known for their prebiotic effect, increasing the good bacteria in your gut and resolving digestive issues. A medium banana contains 3 grams of fiber, which can help regulate digestion and support bowel health. It’s an easy and natural food that makes you poop.
Does Watermelon Make You Poop?
Watermelon is packed with healthy nutrients and beneficial plant compounds that improve heart health, reduce inflammation, and prevent cancer. Watermelon contains 92% water, which helps to keep you hydrated and stimulates bowel movements. While watermelon is great for increasing fluid intake, consuming too much may cause diarrhea, bloating, or gas. In moderation, it can bulk up stool and keep your digestive tract working efficiently.
Do Apples Make You Poop?
Apples are rich in soluble fiber and have natural laxative effects. Consuming them regularly for 4 weeks can speed up bowel movements and reduce constipation. One small apple contains 3.6 grams of fiber, which helps bind stools and promotes regular bowel movements. Apple consumption also increases the number of good bacteria in the gut, making it an excellent food that makes you poop.
Do Prunes Make You Poop?
Prunes are natural laxatives, containing 2 grams of fiber per 32 grams of prunes. They also fulfill your vitamin A and potassium requirements. Prunes help in promoting bowel movements, softening stool, and adding bulk. A small glass of prune juice, with no added sugar, can be a quick and convenient way to relieve constipation. Prunes are an effective food that makes you poop.
Do Blueberries Make You Poop?
Blueberries are a delicious and nutritious fruit that supports digestive health. One cup of blueberries contains 84 calories and 3.6 grams of fiber. Their high fiber content helps prevent constipation and maintains healthy bowel movements. Blueberries also aid in weight loss and weight management by adding bulk to your stools. Incorporating them into smoothies, oatmeal, or yogurt is a tasty way to boost fiber intake and help you poop.
Do Grapes Help With Constipation?
Grapes are rich in potassium, which helps balance body fluids and regulate blood pressure. A handful of grapes can provide a significant amount of fiber and liquid, which move food through your intestines and promote bowel movements. Grapes are also high in antioxidants, which help alleviate constipation and support a healthy immune system. They’re an excellent food that makes you poop.
Does Avocado Make You Poop?
Avocados are packed with nutrients and are great for improving bowel movements. They are high in magnesium and fiber, which help ease stool passage. Avocados contain 10 grams of fiber per serving, which promotes regular bowel movements and reduces the risk of constipation. The soluble fiber in avocados is also a natural appetite controller, keeping you full longer. It’s a great food that makes you poop.
Does Papaya Make You Poop?
Papaya is a tropical fruit known for relieving constipation. It contains papain, an enzyme that helps digest proteins, and insoluble fiber, which forms soft stools, making them easier to pass. Papaya is also rich in antioxidants and water, helping to cleanse the colon and prevent constipation. If you experience regular constipation episodes, consuming papaya daily can help keep your digestive system in check.
Do Plums Make You Poop?
Plums, especially dried ones, are packed with fiber and act as a natural laxative. Dried plums contain 12 grams of fiber per cup, making them effective in relieving constipation. The fiber in plums helps speed up intestinal transit, adding bulk to stools and making them easier to pass. Regular consumption of plums can improve bowel movements and contribute to better digestive health. Plums are healthy foods that make you poop.
DRY FRUITS THAT MAKE YOU POOP
Do Figs Make You Poop?
Figs are crunchy, sweet, and juicy. You can enjoy them fresh, incorporated into fruit or vegetable salads, or use them as a topping for oatmeal. Soaking dried figs overnight makes them even more beneficial for digestion. Figs are a natural laxative and are loaded with fiber, which promotes healthy bowel movements and nourishes the intestines. Figs contain both soluble and insoluble fiber, which adds bulk to your stool and softens it, making it easier to pass. They also serve as a prebiotic that encourages the growth of healthy bacteria in your gut, resulting in smoother digestion. However, due to their high sugar content, it’s important to consume figs in moderation. Just 2 medium figs contain about 3 grams of fiber, supporting healthy digestion.
Do Almonds Make You Poop?
Almonds are a nutrient-dense, heart-healthy food packed with healthy fats, protein, calcium, vitamin E, and fiber. Almonds are also rich in magnesium, which helps neutralize stomach acids and promotes regular bowel movements. This mineral draws water into the intestines, relaxing muscle contractions and making stools softer. A handful of almonds (about 1 ounce) contains 3.5 grams of fiber, helping improve digestion and intestinal movements. However, consuming almonds in excess may lead to bloating, constipation, or diarrhea. Moderation is key, as the fiber and magnesium in almonds work together to ease bowel movements.
Do Raisins Make You Poop?
Raisins, which are dried grapes, are great for promoting digestive health. They are a good source of potassium and antioxidants, helping reduce the risk of heart disease, lower blood pressure, and improve blood sugar levels. Raisins are rich in soluble fiber, which helps soften stool and relieve constipation. When soaked in water, they become even more effective in improving digestion. A small serving of raisins (1/4 cup) contains about 1.5 grams of fiber, helping prevent constipation. However, overeating raisins can lead to gas, bloating, or diarrhea, so it’s best to consume them in moderation.
Do Dates Make You Poop?
Dates are a nutrient-dense fruit with a range of health benefits, including promoting healthy digestion. Dates are rich in fiber, antioxidants, and nutrients that help alleviate constipation and support bowel regularity. They are known for their natural laxative effects and can help increase stool frequency while softening the stool. A serving of 3 to 4 dates contains around 3 grams of fiber, making them an excellent choice for digestive health. In addition to aiding digestion, dates also contribute to weight loss, improve brain function, and support heart health.
DO FLAX SEEDS AND CHIA SEEDS MAKE YOU POOP?
Flax Seeds:
Flax seeds are a powerful fiber-rich food that can significantly improve digestion. They contain both soluble and insoluble fiber, which help promote regular bowel movements. Just 1 tablespoon of flax seeds provides 3 grams of fiber, which can help alleviate constipation. Including 10 grams of flaxseed daily for 12 weeks has been shown to improve digestive issues. Flax seeds can easily be added to your diet by sprinkling them on yogurt, smoothies, oatmeal, or even ice cream, adding extra fiber to support your digestive health.
Chia Seeds:
Chia seeds are a highly nutritious, fiber-packed superfood that can aid in promoting healthy digestion. Chia seeds are an excellent source of both soluble and insoluble fiber, which help regulate bowel movements. Just 1 tablespoon of chia seeds contains around 5 grams of fiber, making them incredibly effective at relieving constipation and improving stool consistency. Incorporating just 1 ounce (about 2 tablespoons) of chia seeds daily can improve digestive health and reduce bloating. When chia seeds absorb water, they expand, forming a gel-like substance that helps move stool through the intestines more easily. You can add chia seeds to smoothies, yogurt, oatmeal, or baked goods for an easy fiber boost in your diet.
VEGETABLES THAT MAKE YOU POOP
Does Spinach Make You Poop?
Spinach is a green leafy vegetable that offers numerous health benefits. It helps improve bone health, skin, and hair, and meets your daily needs for protein, iron, and minerals. Whether cooked or raw, spinach is an excellent addition to a variety of dishes. Spinach contains high amounts of water and fiber, both of which are essential for preventing constipation. The insoluble fiber in spinach adds bulk to your stool, making bowel movements more frequent and easier to pass. For optimal digestion, add spinach to your diet by incorporating it into pasta, sandwiches, or sautéing it with cheese and dips. It’s a wonderful food that makes you poop immediately!
Does Cabbage Make You Poop?
Cabbage is loaded with beta-carotene, lutein, and other antioxidants that protect your heart and reduce cancer risks. While its strong odor may deter some, cabbage is an incredibly nutritious vegetable. The fiber and water content in cabbage prevent constipation and support a healthy digestive system. It contains both soluble and insoluble fiber, promoting the growth of beneficial bacteria in the gut and ensuring regular bowel movements. The insoluble fiber in cabbage helps add bulk to stools, aiding in their passage through the digestive tract and promoting powerful, regular bowel movements. Cabbage is indeed one of the foods that make you poop.
Does Kale Make You Poop?
Kale is a nutrient-rich superfood packed with vitamins A, C, K, folate, and B-vitamins. It helps lower cholesterol, prevents cancer, and supports weight loss. Kale contains both soluble and insoluble fiber, which helps prevent constipation and speeds up bowel movements. It also maintains the health of your digestive tract. While raw kale can cause gas and bloating, cooked kale is recommended for better digestion. For those looking to keep their digestive system in top shape, kale is definitely one of the foods that make you poop.
Does Salad Make You Poop?
Salad is a delicious and nutritious part of a meal. The fiber in salads significantly improves digestion and helps you poop. Adding vegetables like tomatoes, onions, zucchini, lemon, celery, carrots, radish, cucumber, and cilantro increases the fiber content, keeps you hydrated, and supports your digestive health. Eating salads promotes healthy antioxidant levels in the body, helping balance toxins in the gut and cleansing your system. This vegetable combination also adds bulk to your stool, speeding up bowel movements and preventing constipation. Salads are definitely among the foods that make you poop!
Does Garlic Make You Poop?
Garlic, belonging to the onion (allium) family, has been used for centuries to treat various health conditions. It is rich in antioxidants that help manage diseases like Alzheimer’s. Garlic is also known for its ability to relieve constipation, thanks to its insoluble fiber content that helps food pass more easily through the digestive tract. If you’re sensitive to garlic, be mindful of your intake, as excessive consumption can lead to diarrhea. Limit your intake to two to three cloves per day. Garlic is versatile and can be consumed raw or cooked in your meals. It’s one of the best foods that make you poop, improving gut health and increasing the number of good bacteria in your system.
Do Beans Make You Poop?
Beans, members of the Fabaceae family, are among the most common foods worldwide. They are a great source of plant protein, B vitamins, and fiber. In one cup of beans, you can find up to 10 grams of fiber, which helps prevent constipation and promotes regular bowel movements. The soluble fiber in beans absorbs water and forms a gel-like consistency that softens stools, making them easier to pass. Beans can be added to salads, soups, casseroles, or pasta, providing a nutritious fiber boost to your diet. Moderation is key to prevent bloating and discomfort, and drinking plenty of water ensures optimal digestion. Beans are a top choice among the foods that make you poop.
OTHER FOODS THAT MAKE YOU POOP
Does Oatmeal Make You Poop?
Oatmeal is a well-known, nutrient-packed breakfast choice that not only promotes overall health but also helps with bowel movements. The soluble fiber in oats helps retain water in your stool, making it soft and easier to pass. Oatmeal is rich in fiber, and adding it to your daily diet supports healthy digestion and bowel movements. Oatmeal contains both soluble and insoluble fiber—soluble fiber absorbs water, creating a gel-like substance that eases the movement of stool, while insoluble fiber adds bulk to the stool. This combination helps speed up digestion, making oatmeal one of the best foods that make you poop. Plus, it can be customized with nuts and berries to boost its fiber and nutrient content.
Does Peanut Butter Make You Poop?
Peanut butter is not only a delicious snack but also a food that can help you poop. It contains fiber and magnesium, both of which support digestion. Magnesium has a laxative effect that stimulates bowel movements, while fiber softens the stool and makes it easier to pass. A two-tablespoon serving of chunky peanut butter provides 2.6 grams of fiber, which supports your digestive health. The Institute of Medicine recommends a fiber intake of 10% of daily needs for women and 7% for men—peanut butter can help you reach this goal. Just remember, moderation is key, as consuming too much can lead to discomfort.
Does Popcorn Make You Poop?
Popcorn is a low-calorie, whole-grain snack that is not only tasty but also effective for promoting healthy digestion. It’s high in insoluble fiber, which helps maintain a healthy digestive system and prevents constipation. Three cups of air-popped popcorn provide 3.6 grams of fiber, which supports regular bowel movements and overall gut health. The potassium and magnesium in popcorn also contribute to digestive health by promoting fluid balance in the body, making it one of the best foods that make you poop.
Does Yogurt Help You Poop?
Yogurt is another great food to include in your diet for digestive health. The probiotics in yogurt add good bacteria to your gut, which enhances digestion and promotes regular bowel movements. These beneficial bacteria improve gut health, making stool softer and easier to pass. Regular consumption of yogurt has been shown to increase the frequency of bowel movements. Yogurt is easy to incorporate into your diet and can be eaten plain or mixed with fruits like apples, grapes, pineapple, or pomegranate, along with nuts and raisins for extra fiber and nutrients. It’s definitely one of the best foods that make you poop!
NATURAL REMEDIES THAT PROMOTE DIGESTION
Baking Soda with Water
When you’re struggling with constipation and looking for effective remedies, don’t search far and wide. Baking soda, a simple kitchen ingredient, can neutralize stomach acid and promote healthy bowel movements. To use it, mix a spoonful of baking soda in a glass of water and drink it. This natural remedy is one of the most effective ways to unclog your digestive system and help you poop. It’s simple, but it works!
WHAT MAKES YOUR POOP GREEN?
Green stool is typically not a cause for concern. It is a common occurrence, especially when you consume a lot of dark green leafy vegetables. Other factors like dietary changes and medical prescriptions can also lead to green poop. Here are some reasons foods that make you poop might result in green stool:
- Eating Green Foods: If you consume a lot of green-colored food, such as spinach or kale, your stool may appear green. This is due to the chlorophyll in the vegetables, which is a natural colorant and completely harmless. While vegetables themselves do not directly change stool color, larger servings can make your stool appear green, which is normal. Keep your diet rich in green veggies—they’re packed with vitamins, minerals, and fiber, all of which are beneficial for your gut health.
- Pigmented Foods: Foods with artificial green coloring, like some processed foods or brightly colored ice creams, can also result in green stool. When these pigmented foods pass through your digestive system, the color can remain, leading to green poop. If this happens, it’s just a sign that you’ve eaten color-dyed foods, and it should pass quickly.
- Antibiotics: Antibiotic medications can alter the bacterial balance in your gut, which may cause your stool to appear green. This is usually temporary and should resolve after you finish the medication.
Tips to Maintain a Healthy Gut and Get Rid of Constipation
- Be Conscious While Buying Food: Pay attention to the foods you buy, making sure to include gut-friendly options and avoid those that can cause constipation.
- Prepare a Grocery List: Before heading to the store, plan your meals and include fiber-rich foods like lentils, legumes, fruits, vegetables, dried fruits, and juices. These foods that make you poop support digestive health and promote regular bowel movements.
- Reduce Your Salt and Sugar Intake: Excess salt and sugar can contribute to constipation and other digestive issues. Aim to limit processed and high-fat foods like chips, fries, and burgers.
- Avoid Processed Foods: Packaged and processed foods often lack fiber and can disrupt your digestive system. Focus on fresh, whole foods for optimal gut health.
- Stay Hydrated: Drinking plenty of water is essential for digestion and helps prevent constipation.
- Quit Smoking: Smoking can impair digestive function, leading to constipation and other gut-related issues.
- Stay Active: Physical activity helps stimulate digestion and can prevent constipation. Aim to stay active daily.
- Socialize and Reduce Stress: Engaging with friends and family and reducing stress through activities you enjoy can help maintain digestive health.
- Relax and Listen to Music: Taking time to relax and unwind can reduce anxiety, which is often linked to digestive issues like constipation.
Constipation is a common issue that can be triggered by stress, poor diet, lack of physical activity, or medical conditions. It can also occur if you drink too little water or consume too many processed foods. While constipation typically resolves within a few days, in severe cases, it can persist for months. If you experience chronic constipation or discomfort, it’s important to consult a healthcare professional for advice.
Quick Tips for Constipation Relief
Apart from the foods above, try:
- Jeera water
- Coconut water
- Herbal teas
Incorporating these Foods That Make You Poop into your daily diet can improve digestion, relieve constipation, and support overall gut health.
Quick Stats on Constipation
- About 16 out of 100 adults experience constipation, with older adults more prone to it.
- Adequate daily fiber intake (25–38 grams) significantly reduces constipation.
- Drinking 8–10 glasses of water daily ensures proper hydration for smooth digestion.
Adopt a healthy lifestyle:
- Wake up early, practice yoga to reduce stress, and avoid processed and junk foods.
- Consume Foods That Make You Poop like whole grains, fruits, vegetables, and fermented foods.
- Listen to your body’s signals and respond promptly to bowel urges.
By maintaining a healthy lifestyle, including the right foods that make you poop, and staying active, you can promote regular bowel movements and keep your digestive system in top shape. Remember, your gut health is key to overall well-being!
FAQs About Foods That Make You Poop
What are the worst foods for constipation?
- Processed foods: Chips, fast food, and refined grains lack fiber.
- Dairy products: Excessive cheese, milk, and ice cream can cause constipation.
- Red meat: High-fat meats are low in fiber, which can slow down digestion.
What foods help relieve bloating and constipation?
- Hydrating fruits: Watermelon, cantaloupe, and berries.
- Cooked vegetables: Spinach, zucchini, and carrots.
- Probiotics: Yogurt, kefir, and sauerkraut.
- Fiber-rich foods: Whole grains, legumes, and high-fiber fruits like prunes.
How does fiber help you poop?
- Soluble fiber absorbs water, making stool soft and easier to pass.
- Insoluble fiber adds bulk to stool and helps move it through the intestines faster.
Can drinking water help with bowel movements?
- Yes, water is essential for softening stool and supporting digestion. Drinking plenty of water alongside fiber-rich foods is key to promoting regular bowel movements.
What is the best way to stimulate a bowel movement quickly?
- Drink warm lemon water first thing in the morning.
- Try eating a fiber-rich breakfast like oatmeal with berries.
- Exercise, like walking, can help stimulate digestion and bowel movements.
Are there any natural tricks to empty your bowels fast?
- Drink a large glass of water on an empty stomach.
- Have a spoonful of olive oil or coconut oil to lubricate the intestines.
- Gentle abdominal massage or light exercise can also help.
Can fiber supplements help with constipation?
- Yes, fiber supplements like psyllium husk or methylcellulose can be useful for relieving constipation, but it’s always best to get fiber from natural food sources when possible.
How can I get rid of constipation fast?
- Drink prune juice or warm herbal teas.
- Increase fiber intake from foods like beans, whole grains, and fruits.
- Engage in physical activity and drink plenty of water.
What Causes Green Stools in Adults?
- Eating green vegetables like spinach or kale.
- Iron supplements or food coloring.
Rapid transit of bile through the digestive tract.
Disclaimer: The information provided here is for general informational purposes only and should not be considered as medical advice. Always consult a qualified healthcare professional for personalized guidance and before making any health-related decisions.
