17 Foods That Make You Poop: Natural Constipation Relief

Foods that make you poop include prunes, kiwi, flaxseed, oats, beans, and pears. They can support bowel movements through fiber and, in some fruits, sorbitol. Prunes and kiwi have direct trial evidence for constipation relief, but dietary changes generally take days to weeks—not a guaranteed trip to the bathroom within minutes.

This guide focuses on food choices for adults with mild constipation. Think of the list as a menu, not a challenge to eat all 17 today. Your grocery cart does not need to become a fiber obstacle course.

Which foods for constipation have the best evidence?

Prunes and kiwi are useful starting points because researchers have tested them in people with constipation. In a small, partially randomized four-week trial, both improved stool frequency, consistency, and straining compared with baseline. The study did not establish that one works best for everyone.

Flaxseed also has promising research, but one small trial involved people with type 2 diabetes, so its findings may not apply equally to everyone. For most other foods below, the main rationale is their fiber content—not proof that each independently treats chronic constipation.

Food or group	What supports its use?	Practical interpretation
Prunes and green kiwi	Direct constipation trials	Reasonable foods to try consistently
Flaxseed	A small trial in a specific patient group	Promising, but not a guaranteed remedy
Oats, beans, fruit, and vegetables	Fiber content and dietary guidance	Useful building blocks for everyday meals

These distinctions matter: a nutritious food and a proven constipation treatment are not automatically the same thing.

How do foods help you poop?

Different kinds of fiber do different jobs. Soluble fiber can form a water-holding gel that helps soften stool. Insoluble fiber adds bulk. Many plant foods contain a mixture, so you do not need to sort every bite into a category.

Prunes also contain sorbitol, a sugar alcohol that is not fully absorbed during digestion and can promote bowel movements. This gives them a reason to help beyond fiber alone.

Food is not the whole story, though. Medicines, slow movement through the colon, and problems with pelvic floor muscles can also cause constipation. Adding more fiber does not address every cause.

What are 17 foods that make you poop?

The portions below are meal ideas, not prescribed treatment amounts. Choose one or two foods you enjoy, and build from there.

1. Prunes

Prunes for constipation are more than an old family tip. The comparative trial used 100 grams daily for four weeks and found improvements in several constipation symptoms. That research amount is not a requirement for everyone.

For a gentle kitchen starting point, try a few prunes with breakfast. Chop them into oatmeal, or soften them in warm water if you dislike their chewy texture.

2. Kiwi

Kiwi for constipation has direct evidence, too: the same study tested two green kiwifruits daily for four weeks. Participants had improvements in bowel frequency, stool consistency, and straining, and the kiwi group reported improved bloating scores.

Cut one in half and scoop it with a spoon. If two feels like a lot, you could introduce one first, then see how the routine suits you.

3. Ground flaxseed

Research on flaxseed for constipation includes a 12-week trial in adults with type 2 diabetes. Flaxseed baked into cookies improved constipation symptom scores compared with placebo cookies, but the study does not prove that a spoonful will work overnight.

As a serving idea, stir a small amount of ground flaxseed into porridge or yogurt. Keep that food change separate from other new additions so you can judge how you feel.

4. Chia seeds

Chia seeds are a concentrated fiber source: about 10 grams per ounce. That supports their place in a fiber-rich diet, but does not establish a specific constipation-treatment effect.

Try a small amount mixed into overnight oats or a well-hydrated pudding. There is no need to begin with a full ounce or turn every drink into a seed suspension.

5. Oatmeal

Oatmeal supplies soluble fiber, which can help soften stool. It is an easy base for a repeatable breakfast rather than a one-time rescue meal.

Try plain oats with cinnamon and sliced kiwi. If you prefer savory breakfasts, use oats as a warm bowl with an egg and cooked vegetables.

6. Pears

Pears are among the fruits NIDDK recommends as fiber sources. They make a convenient option when cooking is not on the agenda.

Slice one alongside lunch, dice it into oatmeal, or bake it with cinnamon. You do not need to buy a special juice or supplement to add fruit to your day.

7. Apples with the skin

An apple with its skin provides fiber, and Johns Hopkins notes that apples contain both soluble and insoluble types.

Try apple slices with peanut butter or chopped apple in a grain salad. For a softer texture, bake apple wedges while leaving the peel on if you enjoy it.

8. Raspberries

A cup of raspberries provides about 8 grams of fiber. A smaller serving still contributes toward your daily intake.

Spoon some onto cereal, blend them into a smoothie, or serve them as dessert. Start with the amount you normally enjoy rather than chasing the largest possible fiber number.

9. Oranges

A medium orange supplies about 3 grams of fiber. It is another straightforward fruit choice, not a special natural laxative.

Pack one as a snack or add orange segments to a salad. Choosing a fruit you will reliably eat is more useful than buying an unfamiliar ingredient that stays untouched.

10. Lentils

Lentils are a fiber-rich legume recommended in constipation-friendly eating guidance.

Try a few spoonfuls in soup, rice, or pasta sauce before making a large lentil bowl. A practical swap is to replace part—not necessarily all—of the meat in a familiar recipe with cooked lentils.

11. Black beans

Black beans are another recommended fiber source. You can use them as a regular meal ingredient rather than treating them like medicine.

Add a small serving to tacos, a baked potato, or a rice bowl. Mash them with lime and seasonings for a spread if you prefer a smoother texture.

12. Chickpeas

Chickpeas, also called garbanzo beans, appear among Johns Hopkins’ higher-fiber food choices.

Toss some into soup, mash them into a sandwich filling, or blend them into hummus. Start with a modest addition to an existing meal rather than redesigning your entire lunch.

13. Green peas

Cooked green peas provide about 9 grams of fiber per cup. You do not need a full cup to make them worthwhile.

Stir a small handful into pasta, scrambled eggs, or rice near the end of cooking. They are an easy option for days when chopping vegetables sounds like too much work.

14. Broccoli

Broccoli is another vegetable listed as a useful fiber source in constipation guidance.

Roast it, steam it, or chop it into soup. Choose the preparation you find comfortable and appealing; there is no requirement to eat a huge raw salad to pursue natural constipation relief.

15. Potatoes with the skin

Potatoes provide soluble fiber inside and insoluble fiber in the skin. Keeping the peel adds to the fiber you eat.

Try a baked potato with a small topping of beans or vegetables. Keep the first version simple rather than piling several new high-fiber ingredients onto one plate.

16. Whole-wheat bread

Whole-wheat bread is a fiber-containing choice included in Johns Hopkins’ constipation guidance.

Swap it into a sandwich you already make, or serve a slice with soup. A familiar meal with one changed ingredient can be easier to maintain than an ambitious new eating plan.

17. Almonds

An ounce of almonds supplies about 3.5 grams of fiber. They are one more option for adding variety, not a stand-alone cure.

Try a small handful as a snack or sprinkle chopped almonds onto oatmeal. Skip them if you have a nut allergy; there are plenty of other choices on this list.

How fast do foods for constipation work?

There is no dependable food-by-food countdown. NHS guidance says diet and lifestyle changes may help within a few days, but sometimes improvement takes a few weeks. The prune and kiwi trial measured daily use over four weeks, not immediate bathroom results.

For mild symptoms, consistency is more useful than expecting a single meal to fix everything. Pick one change and note what happens rather than switching strategies after every trip to the toilet.

Do not wait out a food experiment if pain is significant, symptoms worsen, or warning signs appear. Persistent constipation deserves medical advice even if your diet looks excellent.