- Foods that make you poop are usually high in fiber, including fruits, veggies, whole grains, legumes, and nuts and seeds, which help stool form and move through the gut.
- Fluids matter just as much as fiber, and aiming for about 1.5 to 2 liters (6 to 8 cups) per day can help keep stool softer and easier to pass.
- Habits like regular exercise and not ignoring the urge to go can support normal bowel movements, along with simple home options like a papaya and flaxseed smoothie or senna tea.
Foods that make you poop include fiber-rich options like fruits, vegetables, whole grains, legumes, and nuts and seeds. These foods help stimulate bowel movements and make it easier to form and pass stool.
Drinking at least 1.5 to 2 liters (6 to 8 cups) of fluids per day also matters. Water, unsweetened herbal teas, and coconut water can help hydrate stool, which may ease constipation.
Regular physical activity can also support normal bowel function. It’s also helpful to use the bathroom as soon as you feel the urge, since waiting can make constipation worse.
What to eat
Foods that make you poop when you’re constipated include:
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Vegetables: lettuce, kale, arugula, Swiss chard, watercress, celery, pumpkin, broccoli, spinach, and turnips, preferably raw and with the skin on when possible;
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Fruits: papaya, pears, plums, oranges, pineapple, peaches, melon, tangerines, and figs, preferably raw and with the skin on when possible;
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Dried fruits: such as raisins, prunes, and dates;
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Whole grains: wheat bran, oats, quinoa, whole wheat bread, brown rice, and whole wheat pasta;
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Seeds: chia seeds, flaxseed, sesame seeds, pumpkin seeds, and sunflower seeds;
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Legumes: beans, lentils, soybeans, and chickpeas;
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Nuts: such as peanuts, walnuts, cashews, and almonds;
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Dairy: such as milk, cheese, and butter;
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Natural probiotics: plain yogurt, kefir, kombucha, and sauerkraut;
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Prebiotics: honey, onion, asparagus, garlic, leeks, and chicory root.
It’s also important to drink at least 2 liters of water per day so the fiber in foods stays hydrated, which can increase stool bulk and make bowel movements easier.
According to the Centers for Disease Control and Prevention (CDC), dietary fiber found in foods like fruits, vegetables, whole grains, and legumes can help you avoid constipation.
Meal plan
The table below provides an example of a 3-day meal plan to help relieve constipation:
This meal plan is only an example and can vary based on health status and personal preferences. It’s a good idea to consult a registered dietitian for a full evaluation and a plan tailored to your needs.
What to avoid
To help relieve constipation, it’s recommended to avoid:
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Foods high in sugar, such as soda, sweets, chocolate, and cakes;
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Refined grains, such as white bread, white rice, and regular pasta;
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Foods high in fat, such as fried foods, breaded foods, packaged chips/snacks, and bacon;
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Some fruits that may worsen constipation, such as cooked unripe (green) bananas, guava without peel and seeds, cooked apples, and cooked pears.
It’s also recommended to avoid ultra-processed foods, such as fast food meals, pizza, and hamburgers, since they can worsen constipation and symptoms.
Additional tips
Other habits for constipation relief include:
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Chewing your food well;
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Exercising at least 3 times per week;
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Going to the bathroom as soon as you feel the urge;
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Massaging your belly.
Based on the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), getting regular physical activity may help relieve constipation symptoms.
In addition, some home remedies, such as a papaya and flaxseed smoothie and senna tea, may also help relieve constipation.
Natural laxative recipes
Some laxative-style recipes that may help with constipation include:
1. Persimmon and orange juice
Ingredients:
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3 persimmons;
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1 glass of orange juice;
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1 tablespoon of flaxseeds.
Directions:
After washing and removing the seeds, place the persimmons in a blender along with the orange juice and blend well. Then add the flaxseeds to the mixture and stir well, drinking immediately.
2. Orange and papaya smoothie
Ingredients:
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2 slices of orange with pulp;
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½ papaya;
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2 prunes;
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1 tablespoon of wheat bran;
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1 cup of water.
Directions:
Blend all the fruits in a blender with the water and add the wheat bran. Pour into a glass and drink immediately.
3. Omelet with pumpkin seeds
Ingredients:
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2 eggs;
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1 tablespoon of pumpkin seeds;
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30 g (about ½ cup) chopped onion;
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Salt and parsley to taste.
Directions:
Beat the egg whites until stiff peaks form and add the yolks, mixing with a fork or whisk. Add the other ingredients and mix gently.
Heat a skillet with a little olive oil, just enough to lightly grease the bottom. Once it’s hot, add the mixture to the skillet and cook over medium heat.
After 3 minutes, flip the omelet and cook for another 3 minutes. Serve immediately.