17 Foods That Make You Poop (For Constipation Relief)

Keeping yourself regular is the cornerstone of a healthy life. It rids the body of toxic waste and keeps the digestive tract moving smoothly. Did you know healthy digestion has been linked to better mood, weight management, a clear complexion, and a better overall wellbeing? While nearly all bodily functions are linked to digestive health, around 70 million Americans are affected by digestive diseases. That’s partly because today many people eat poor diets and live a high-stress lifestyle. To help relieve constipation, ditch the dangerous laxatives and eat these 17 foods that make you poop!

foods that make you poop feature

1) Berries

Pick a berry, any berry, and chances are it will help get things moving in no time. That’s because most berries are a good source of fiber. For example, one cup of fresh strawberries provides 2.9 grams of fiber. The same size serving of blueberries will provide you with 3.6 grams, blackberries have 8 grams, and raspberries also have 8 grams. Fiber is essential for healthy digestion because it adds bulk to your stool, helping waste pass through the intestines and eventually exit the body. While we know the importance of fiber, according to the American Dietetic Association, the average American only gets about 15 grams daily. That’s much less than what people should be consuming. Women should eat between 21 to 25 grams of fiber a day and men should try to eat between 30 to 38 grams. The American Academy of Family Physicians recommends eating at least two cups of fiber-filled fruits and vegetables each day.

Along with fiber, berries also contain a high water content and can help keep you hydrated. Often times, constipation is caused by dehydration.

Additionally, berries are low in calories. So if you’re watching your weight, berries are a great option. One of the best ways to eat berries is to mix them together and create a berry salad. You can also toss them into a blender and whip up a healthy and delicious smoothie.


Antioxidants Aplenty

Not only will berries help you poop, they’re also loaded with antioxidants that can help give you energy and protect your body from free-radicals.

2) Prunes

Your grandma’s remedy for constipation remains one of the most effective natural treatments today. Of course, I’m talking about prunes! Both prunes and prune juice have been proven effective at relieving constipation. In one study, participants were given a daily dose of either dried plums or psyllium. They then tracked their bowel movements for several weeks. Researchers found dried plums to be more effective than psyllium for the treatment of mild to moderate constipation. They recommend prunes as the first treatment option if you are hit with mild to moderate bouts of constipation.


Dried or Fresh

When you eat dried prunes you’ll be getting much more fiber than you will if you eat a fresh plum. Prunes will almost certainly help with constipation, and while plums may offer some vitamins and nutrients, they may not be enough to make you poop.

3) Dried Fruit

So we just went over the benefit of eating prunes (AKA dried plums), but that’s not the only dried fruit that can offer you constipation relief. There are a number of dried fruits that benefit digestion because the drying process concentrates all of the nutrients in the fruit, including the fiber. Popular dried fruits with respectable amounts of fiber include banana chips, dried apricots, dried apples, dried peaches, and dried cranberries.

Along with a high-fiber content, all of the dried fruits I just mentioned will offer you additional benefits. Many contain various vitamins, minerals, and antioxidants that will help boost your energy and provide you power to get through the day.

To find out how you can make your own dried fruit, watch this short video:

Watch Your Sugar Intake

Dried fruits contain concentrated amounts of everything fruits contain, including the sugar. So, while dried fruits are healthy, you’ll definitely want to watch out that you don’t overdo it with the dried fruit. It’s pretty easy to eat a full day’s worth of sugar and carbohydrates in one sitting. Take your time as you eat the dried fruit and really chew it up.

4) Apples

There’s a reason people use the phrase, “An apple a day keeps the doctor away.” Apples are a nutrient-dense super fruit that benefits the body in many ways. One of the most notable benefits is helping to keep the digestive system functioning properly. Along with preventing and relieving constipation, apples have also been known to relieve bouts of diarrhea. That’s because the fiber in apples acts as a bulking agent that firms up the stool. This helps to move waste through your digestive system if you’re constipated and firms up the stool if you have diarrhea.

Speaking of the fiber in apples, the popular fruit contains a type of soluble fiber called pectin, which works by binding to fatty substances in the digestive tract (including cholesterol) and promoting their elimination.

Aside from being a high-fiber food, apples fight inflammation and boost energy. Since lack of physical activity is a main contributor to constipation, a boost of energy could help keep you active and release any trapped stool from the digestive system!


Cooked Apples in Winter

Apples make the perfect snack all year long. While biting into a cool apple in the hot summer months is extremely refreshing, apples are also delicious when they’re served hot. During the cold winter months, bake apples and sprinkle some cinnamon on top! Apples are harvested in the fall and this is the best time to eat them from local organic farmers in your area.

5) Beans

There are a wide variety of beans — pinto, lima, kidney, navy, black, etc. While they each contain a slightly different amount of fiber, they are all great sources. There have been numerous studies linking beans to improved digestive health. Additionally, since they are a carbohydrate and digested slowly, beans help keep you feeling full for longer.

Users Comments:

  • sridhar

    In my experience guava fruit is the best food(fruit) for constipation relief. Anyone who suffer from this problem must try this fruit. In India this fruit is available

  • Cheryl


    One reason many people are constipated is they don’t eat a lot of fiber. Most people only eat about 8 mg of fiber per day. To have good health and have good elimination, you need around 30- 35 mg of fiber.

    Eating bran is one of the quickest and best ways to increase your fiber. It will increase the weight and size of your stools more than the fiber contained in fruits or vegetables. Bran is the outer husk of the grain – wheat, corn, rice, and oat – which is indigestible.

    It does not irritate the lining of the stomach, small intestine or your colon. It is not a laxative but promotes the movement fecal matter through your colon in a natural way. Unlike drugstore laxatives or other natural strong laxatives, bran does not quickly purge out all the contents in your colon.

    Use one or two heaping tablespoon of bran in your morning cereal, in your baking, and in your smoothies.

    Health Alert: When using bran, make sure you drink plenty of water during the day to keep your stools soft.

    P.S. There are many other constipation remedies that you can use to insure regular bowel movement. Fiber is but one nutrient that you use to control bowel movement frequency. But start with these and I will give you more tips in http://fullnomore.com

  • Nataly Carbonell

    WTH? Apples and brocolli actually MAKE YOU FEEL MORE CONSTIPATED!!!

  • shaneha

    My stomach hurts very badly and cant poo i recomend eating a plum with water that is the best for consitpation relief

  • lydia wolfe

    Baking soda does not work!!!!!!!!!!!!!!!!!!

  • joe

    Forgot to mention yogurt

    • Dr.Heath

      Its dairy so its probly not good for you to it if your constipated it slows down the digestive system.

      • Jane

        Healthy gut flora is vital to keep our digestive system working properly, especially in these times, when our stomach is getting pounded with all sorts of processed sugars and foods. Working to keep the good bacteria in our bodies strong and plentiful will help prevent constipation, and lessen its severity should it still occur. There are a number of ways to go about helping your bacteria flourish, but one simple method is to enjoy a cup of yogurt, which is filled with probiotics, with breakfast and during the day.

  • Go Mi Nam

    Asplat Salt does nit really work hut coffee helped me.

  • Lilly

    I saw that dried fruit is good, does that include Goji Berries (dried)?

  • Briana

    Spinach artichoke don’t eat it it makes you poop

  • Caroline Middlebrook

    Oranges can also work well! Also, lets not forget simply drinking lots of water can help getting things flowing!

  • Bruce

    I agree that eating white rice,day after day,will stop you going to the toilet regular,even if your still eating beans and vegetables,because i have found out myself,more than once and i didn’t know it was the white rice that is stopping me from going to the toilet.I will not buy anymore white rice again and what rice rice i have at home,i will change it at the supermarket for something else.NO MORE WHITE RICE FOR ME!!!.

  • SortaNormal

    I’ve been having a great success with popcorn. Lots of popcorn. But, since I’ve been tiring of it, I decided to slowly switch to Benefiber. It seemed to work, but I started getting a lot of pain in my lower abdomen, and read that it could be caused by fiber additives like this. I stopped taking the Benefiber, and re-increased the popcorn. Now, everything is moving along nicely again. No pain.

  • Super Pooper

    I used to be constantly constipated for years. I’ve taken fiber supplements and also used activia, which helped for one offs, but I still wasn’t regular. Then, on a whim at the store I bought some mixed nuts on sale for snacking at work. Then the cafe downstairs at my job started serving oatmeal, which I love. So, I started eating regular cooked oatmeal in the morning, and also started snacking on mixed nuts in the afternoon at work…and WHOA!!! Now, I am quite flabergasted at not only the frequency, but oh my god the SIZE… of my doings. Both foods are now staples in my everyday diet. I am seriously amazed at the cleaning power of these foods..

  • Al Tailboneless

    Hi….. I went through 15 surgeries and procedures over 4 years for unbearable pain in my coccyx and rectal area. Finally at last resort they removed my tailbone. IT’s a bout a year since the surgery and finally that pain is starting to ease. The problem now is AFTER I go to the bathroom… the rewired muscles, ligaments and nerves in the area go into a horrible state about 30 min after pooping. The pain is unbearable and lasts for hours and hours even with muscle relaxers, pain meds AND lyrica. My PT told me to use something called sqautty potty which you put your feet on while pooping. It raises your knees up higher which makes a straight path for the stool instead of it rubbing and aggravating the tissue that’s been affected….It actually helps…. DOES ANYONE HAVE THIS HORRIBLE PAIN / SPASMS AFTER THEY GO TO THE BATHROOM AND CAN YOU GIVE ME SOME OTHER SUGGESTIONS TO HELP… MANY THANKS…..TAILBONLESS

    • Stacey

      Yes i have tarlov cysts disease in my spine and pelvis they erode my sacrum bone and nerves in my spine the drs found the cysts on mri my tailbone got shattered surgery was 5 1/2 hours removing the splinters of bone. I got a squatty potty it helps relieve some of the pain i feel like I’m giving birth due to the cysts are eroding nerves in my spine it’s causing bladder and bowel problems. I hope this helps

  • Jennifer Evans

    The position that you are in when you poop is also important .Experts say sit with a foot stool put your legs up and bend at the waist .

  • hah .?

    tbh \\ beans make you fart . not poo z.

  • debra

    High fiber foods make me more constipated. GMO foods reeeeally make me constipated. Eating a bowl of fruit, apples, blueberries, whatever fruit is available for breakfast and taking “Insync” help ALOT. However, when stress at work rises over 200% the constipation definitely increases. Also, the foot stool did not work. Oh, pasta “al dente” definitely produces constipation. Maybe some of these statements can help other people.

  • tolarence

    I ate white rice on sunday even,but even today I haven’t gone to poo.help me my digestion is to low and I drink lot of water regularly please help me I don’t know anymore what to drink.on the other hand thank for the information I got I will try dried fruits and other.advise me.

  • Julie

    I was in horrible pain on New Years, I had eaten pizza for days, i used to love cookies, beer, hot cheetos- & never gained weight. That day i panicked and didnt eat for 2 days until i was so hungry I started with Spinach juicing.. Then oatmeal..Then beans.. Wow the beans have me going 3 times. Oatmeal also helped! Prunes have never worked for me. Sometimes Ill have one chip if someone has them but Im scared to go near any munchies/ fast food. I realized that day that my body would have serious consequences with all those processed foods.

  • Julie

    Thankyou for this article! Lentils are great too..it is very informative. I added white rice to myy beans but Ill switch them to brown and buy broccoli.

  • chipa

    They are healthy for you and taste very good to great.

  • Shelby

    Butternut squash and pumpkin really help me when I’m constipated.

  • lee

    I need help. Tried prune juice, fresh oj, probiotics, laxatives dont work, fleet enema didn’t work, a soap or oil enema I cannot do alone, I hv bn idle due to bronchitis and weakness for over 15 days on antibiotics and steroids. Pain med only three times to sleep due to coughing. First day i couldn’t drink, then sipped water. Prune juice, fresh oj, mustard greens, spinach, no cheese or dairy, cod liver oil and flaxseed oil…upper colon hard and impacted. Er visit only brings ducolax..pain, and Milk of magnesia..dznt work. Fiber bloats and nothing moves, any suggestions?

    • alicia

      magnesium citrate was a godsend to me when I was going through chemotherapy. The antinausea meds gave me an unexpected side effect of being totally stopped up. It was as traumatizing as any experience ever but magnesium citrate liquid form, Equate from Walmart had me unstopped in 35-45 mins, but be aware it works quickly and thoroughly. Make sure to wat only whole foods from now on and gain every tad of knowledge about butrition you can find. Take care

    • Kitty

      Oxypowder pills from global healing center are excellent for constipation.

  • Yung cock

    I have been constipated HELP !!!

  • sad

    I’m bad with constipation now I’ve been off work for a week with it. I haven’t pooped for a week I have a pain in the bottom of my stomach. My doctor gave me lactuluse it hasn’t worked

  • Sean

    I you could try any of the following:
    1. Swedish Bitters
    2. Living Bitters (Ghana)
    3. Fidson Bitters (Nigeria)
    4. Yoyo Bitters (Nigeria)
    While the 1st is of German origin the rest are from Africa.
    From my experience, Living Bitters is particularly effective for treating constipation.

  • Silvia

    Try homemade veggie juice! You can add an apple or pear for better taste. It works so well for constipation. I had been suffering the symptom for years and had tried many other suggestions but juicing works best for me.

  • Nijah

    I am really constipated so bad that it is all the way up to my left side and I’m only 12 I really hope this works

  • Tara

    Tips on increasing fiber as a solution to constipation will only work for those with mild to moderate constipation, temporary constipation or for those who’s fiber intake was insufficient in the first place. Increasing fiber and water intake will do no good for those whose fiber and water intake is adequate. hah .? and debra have attested to that.
    But severe and/or chronic constipation needs to be treated differently. These are the cases that do NOT respond to increase fiber or water intake, that’s why it has gotten so bad.

    There are many contradictions on the internet on the subject of constipation and it is PRESUMPTUOUS to say that just because a food is high in fiber that it will relieve constipation. Many foods that are high in fiber are also CULPRITS to constipation because of food sensitivities.
    These include many of the foods listed here, such as legumes, grains (even whole grains), nuts and seeds, cruciferous vegetables.

    So when giving dietary advice for constipation, first make the distinction between mild/temporary constipation and severe/chronic constipation. The two need to be treated differently.

    Most cases of severe/chronic constipation are a result of food sensitivities, not lack of fiber or water. To work out which foods are causing symptoms, I recommend food to symptom tracker apps. The best apps to date I found for this are MySymptoms and Symple-Symptoms. I’m using MySymptoms myself.
    The foods that caused me severe constipation, among other foods, are oatmeal and many other simmered grains (though not baked grains) and beans. So you see, fiber is not the end all be all that it is touted to be.

  • keith

    Keep away from processed foods with pesticides ! and go natural organic for nuts, oats fruits etc and regular morning excercise blast as this helps loosen the bowel like running on the spot..

  • Richard Lampman

    Fecal transplants sounds like a shitty way to get better.

  • carmen

    I had severe abdominal pain. went to ER CT scan revealed impaction on my intestines. But i have 2-3 bm”s every day. Ho this happen?

  • jack mackeral

    It’s impossible to find a website that has a simple list of high fiber foods that you can print out to give to somebody or that you can take with you shopping, No it’s all these spectacular presentations with pictures and a sales pitch for each food.

  • Lucy Luck

    what about the Papaya ? is it good in treating constipation too ? I heard it so many times

  • Leo Guy

    Forgot to mention corn one heck of a laxative raw or cooked.

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