Fruits that make you poop fast are a healthy, easy and inexpensive way to improve your digestion. Learn how to use fruit to promote more regularity, ease some intestinal pain and discomfort and even lose weight. Do you want to improve your digestion and cleanse your body? Are you struggling with constipation and want a reliable method to help get rid of it? Are you looking for a healthy way to loose weight?
15 Healthy Foods That Help You Poop
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Constipation is a common problem affecting an estimated 20% of the population.
Delayed colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes. A low fiber diet, aging, and physical inactivity can also contribute to constipation.
While remedies for constipation typically include laxatives, stool softeners, and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.
1. Apples
Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 3.6 grams of fiber
Fiber passes through your intestines undigested, aiding the formation of stool and promoting regular bowel movements
Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.
In one study, 80 participants with constipation took pectin supplements.
After 4 weeks, pectin sped transit time in the colon, reduced the symptoms of constipation, and even improved digestive health by increasing the amount of beneficial bacteria in the gut
Apples can be used as a healthy topping for foods like yogurt, crepes, and oatmeal, or enjoyed on their own as a travel-friendly and nutritious snack.
2. Prunes
Prunes are often used as a natural laxative — and for good reason.
Four prunes (32 grams) contain 2 grams of fiber and about 7% of your daily requirements for vitamin A and potassium.
Prunes also contain sorbitol, a type of sugar alcohol that your body poorly digests. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement
One review looked at four studies measuring the effectiveness of prunes on constipation. It found that prunes can help soften stool, improve consistency, and increase stool frequency
Another study showed that prunes made improvements in both stool frequency and consistency, compared with participants treated with psyllium fiber supplements.
Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.
3. Kiwi
Kiwi is especially high in fiber, which makes it an excellent food to help promote regularity.
One medium kiwi (2.6 ounces or 69 grams) contains 2 grams of fiber
Kiwi has been shown to stimulate movement in the digestive tract, helping induce bowel movements
One older study gave 33 constipated and 20 non-constipated participants kiwi twice daily over a 4-week period.
Kiwi helped speed up intestinal transit time, decrease laxative use, and improve symptoms of constipation
Try adding kiwi to your next smoothie or breakfast bowl for a tasty, high fiber treat.
4. Flax seeds
In addition to their wide variety of health benefits, flax seeds’ high fiber content and ability to promote regularity definitely make them stand out.
Each 1-tablespoon (10-gram) serving of flax seeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber
One study showed that eating 10 grams of flax seed daily for 12 weeks improved constipation, as well as other digestive and weight conditions
Another study showed that flax seed may have dual effectiveness for both constipation and diarrhea
Flax seeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups, and shakes. Flaxseed oil can be used in salad dressings, dips, and sauces, too.
5. Pears
Pears can help alleviate constipation in a few ways.
First, they’re high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting about 16% and 25% of men’s and women’s daily fiber needs, respectively
Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic agent to pull water into the intestines and stimulate a bowel movement.
Furthermore, pears contain fructose, a type of sugar that can only be absorbed in limited amounts.
This is due to the way in which your body metabolizes fructose. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by your liver
Moreover, some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb fructose.
Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines
Pears are incredibly versatile and easy to add to your diet. They can be included in salads, smoothies, and sandwiches or consumed raw for a sweet snack.
6. Beans
Most varieties of beans are high in fiber and can help maintain regularity.
For example, black beans boast 7.5 grams of fiber per cooked one-half cup (86 grams), while one-half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber
Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.
Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass
On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool.
One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can reduce constipation, as well as bloating and gas
If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips, or side dishes for a delicious dose of fiber.
The 17 Best Foods to Relieve Constipation
About 14% of people experience chronic constipation at some point
Symptoms include passing stools less than three times per week, straining, lumpy or hard stools, a sensation of incomplete evacuation, feeling blocked, or being unable to pass a stool.
The type and severity of symptoms can vary from person to person. Some people experience constipation only rarely, while it’s a chronic condition for others.
Constipation has a variety of causes, but it’s often the result of the slow movement of food through the digestive system.
This may be due to dehydration, a poor diet, medications, illness, diseases affecting the nervous system, or mental disorders.
Fortunately, certain foods can help relieve constipation by adding bulk, softening stool, decreasing gut transit time, and increasing stool frequency.
Here are 17 foods that can help relieve constipation and keep you regular.
1. Prunes
Dried plums, known as prunes, are widely used as a natural remedy for constipation.
They contain high amounts of fiber, with nearly 3 grams of fiber per 1/4-cup (40-gram) serving. This is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber
The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which can add bulk. Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which also can increase stool weight
In addition, prunes contain sorbitol. This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people.
Finally, prunes also contain phenolic compounds that stimulate beneficial gut bacteria. This has been hypothesized to contribute to their laxative effect
One older study in 40 people with chronic constipation found that eating 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium, a type of dietary fiber
You can enjoy prunes on their own or in salads, cereals, oatmeal, baked goods, smoothies, and savory stews.
SUMMARY
Prunes are high in fiber, sorbitol, and gut-healthy phenolic compounds, all of which can help treat constipation.
2. Apples
Apples are rich in fiber. In fact, one medium apple with the skin on (about 200 grams) contains 4.8 grams of fiber, which is 19% of the RDI
Although most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin
In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can pull water into the colon, softening the stool and decreasing gut transit time
One study in 80 people with constipation found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut
Another older animal study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation.
Apples are an easy way to boost the fiber content of your diet and alleviate constipation. You can eat them whole on their own or slice them up to add to salads or baked goods. Granny Smith apples have a particularly high fiber content
SUMMARY
Apples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract.
3. Pears
Pears are another fruit rich in fiber, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). That’s 22% of the RDI for fiber
Alongside the fiber benefits, pears are particularly high in fructose and sorbitol compared with other fruits
Fructose is a type of sugar that some people absorb poorly. This means that some of it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement
Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed by the body and acts as a natural laxative by bringing water into the intestines
You can include pears in your diet in a wide variety of ways. Eat them raw or cooked, with cheese, or include them in salads, savory dishes, and baked goods.
SUMMARY
Pears are rich in fiber and contain natural laxatives, such as fructose and sorbitol.
4. Kiwi
One kiwi (about 75 grams) contains about 2.3 grams of fiber, which is 9% of the RDI
In one study, 19 healthy adults consumed a kiwi-derived supplement for 28 days. Researchers found doing so led to significant increases in the number of daily bowel movements, compared with a control group
Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and looser stools in 11 healthy adults .
Furthermore, a 2010 study gave 54 people with irritable bowel syndrome two kiwis per day for 4 weeks. At the end of the study, participants reported increased frequencies of bowel movements and faster colonic transit times
It’s not just the fiber in kiwis that’s thought to fight constipation. An enzyme known as actinidin is also hypothesized to be responsible for kiwi’s positive effects on gut motility and bowel habits.
Kiwis can be eaten raw. Just peel them or cut them in half and scoop out the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost.
SUMMARY
Kiwis are a good source of fiber and contain actinidin, an enzyme that may improve gut motility and reduce constipation.
5. Figs
Figs are a great way to boost your fiber intake and promote healthy bowel habits.
One medium raw fig (about 50 grams) contains 1.5 grams of fiber. Moreover, just half a cup (80 grams) of dried figs contains 7.9 grams of fiber, which is almost 32% of the RDI
An older study in dogs investigated the effects of fig paste on constipation over a 3-week period. It found that fig paste increased stool weight and reduced intestinal transit time
Another study in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed colonic transit, improve stool consistency, and alleviate stomach discomfort
Interestingly, figs contain an enzyme called ficin, which is similar to the enzyme actinidin found in kiwis. It’s thought this may contribute to its positive effects on bowel function, alongside its high fiber content
Figs are a delicious snack on their own and also pair well with both sweet and savory dishes. They can be eaten raw, cooked, or dried and go well with cheese and gamey meats, as well as on pizza, in baked goods, and in salads.
SUMMARY
Figs can help increase your intake of fiber and contain ficin, an enzyme that may promote regularity.
6. Citrus fruits
Citrus fruits like oranges, grapefruits, and mandarins are a refreshing snack and good source of fiber.
For example, one orange (about 154 grams) contains 3.7 grams of fiber, which is 15% of the RDI. Meanwhile, one grapefruit (about 308 grams) contains almost 5 grams of fiber, meeting 20% of your daily needs .
Citrus fruits are also rich in the soluble fiber pectin, especially their peels. Pectin can accelerate colonic transit time and reduce constipation
In addition, citrus fruits contain a flavanol called naringenin, which may contribute to their positive effects on constipation
Animal studies have shown that naringenin increases fluid secretion into the colon, causing a laxative effect. However, more research in humans is needed
To get the maximum amount of fiber and vitamin C, eat citrus fruits fresh. Oranges and mandarins are a handy snack food, and grapefruit goes well in a salad or cut in half for breakfast.
SUMMARY
Citrus fruits like oranges, grapefruits, and mandarins are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin.
7. Spinach and other greens
Greens such as spinach, Brussels sprouts, and broccoli are not only rich in fiber but also great sources of folate and vitamins C and K
These greens help add bulk and weight to stools, which makes them easier to pass through the gut.
One cup (180 grams) of cooked spinach contains 4.7 grams of fiber, or 19% of the RDI
To get spinach into your diet, try adding it to a quiche, pie, or soup. Baby spinach or tender greens can be added raw to salads or sandwiches for a fiber boost.
Brussels sprouts are also super healthy, with just 5 sprouts containing 14% of your daily fiber needs and only 41 calories
They can be boiled, steamed, grilled, or roasted and enjoyed hot or cold.
Meanwhile, broccoli contains 2.4 grams of fiber in just one cup (91 grams). This is equivalent to 10% of the RDI for fiber
It can be cooked and added into soups and stews, as well as eaten raw in salads or as a snack.
SUMMARY
Greens like spinach, Brussels sprouts, and broccoli are rich in fiber, which can help add bulk to stools to support regularity.
8. Jerusalem artichoke and chicory
Jerusalem artichoke and chicory belong to the sunflower family and are important sources of a type of soluble fiber known as inulin
Inulin is a prebiotic, which means it helps stimulate the growth of bacteria in the gut, promoting digestive health. It’s particularly beneficial for Bifidobacteria
A review of research on inulin and constipation found that inulin increases stool frequency, improves consistency, and decreases gut transit time. It also has a mild bulking effect by increasing bacterial mass in stools
A recent study in 44 healthy adults with constipation found that taking 0.4 ounces (12 grams) of inulin from chicory per day increased stool frequency and softness.
Jerusalem artichokes are tubers that have a nutty flavor. You can find them in most supermarkets, sometimes under the name sunchokes or topinambur. They can be roasted, steamed, boiled, or mashed.
SUMMARY
Jerusalem artichokes and chicory contain a prebiotic called inulin, which can enhance gut health and improve the frequency and consistency of stool.
Try Any of These 10 Healthy Foods That Help You Poop, Fast
Being backed up, or not able to poop, can be so frustrating and uncomfortable. Whenever I am in this spot, I am always heading to the store or browsing online for foods that help you poop— pront. “Constipation” is a sort of catch-all term for a few different phenomena. “Stools may be too hard or too small, difficult to pass, or infrequent—fewer than three times per week,” says Brooklyn-based gastroenterologist Niket Sonpal, MD. “People with constipation may also notice a frequent need to strain and a sense that the bowels are not empty.” There are a number of different causes for constipation, he says, including diet (specifically, a lack of fiber or healthy fats), lack of exercise, stress, and dehydration are some of the most common. What’s “normal” for BMs varies, but in general if you aren’t pooping at least every three days, you’re probably constipated.
What to know about foods that help you poop
When you’re dealing with some stopped intestinal traffic, changing your diet is a good first step. Consider “fiber FTW” your poop-friendly words to live by. The good news is that there are so many, very tasty, foods that help you poop. “Most dietary fiber is not digested or absorbed, so it stays within the intestine where it modulates digestion of other foods and affects the consistency of stool,” explains Dr. Sonpal. There are two different types of fiber, he says, which each have their own benefits, according to Brigitte Zeitlin, MPH, RD. “Soluble fiber” is made up of carbohydrates and dissolves in water (think: fruit, oats, barley, and legumes) while “insoluble fiber” comes from plant cell walls and does not dissolve in water (think: wheat, rye, and other grains).
Getting a good mix of both is probably your best bet. Add in some healthy fats, and you’ll be hitting the squatty potty in no time. With that in mind, here are 10 different foods that help you poop to…ahem, keep things moving along.
1. Water
Other than building a campfire, I don’t know when water isn’t a solution. “Make sure you’re drinking water—hydration, in general, will help push things out quickly,” says Zeitlin. Flatwater with lemon is her first choice, but La Croix fans, fear not: The sparkling stuff will get the job done, too. Water keeps things moving because it loosens your stool and hydrates the membranes along your digestive tract. Hydrated membranes equals lubrication, and bada bing -– you’re feeling regular again.
2. Caffeine
There’s a reason why that 9 a.m. coffee has often got you running to the office bathroom by 10:15. “Caffeine is a stimulant. We always think of it as stimulating our brain in the morning, but it also stimulates your GI system,” says Zeitlin. This is because, according to the medical information library Statpearls, it stimulates your “gastrocolic reflex” i.e. the signal to your body to poop.
Caffeine isn’t a fibrous food so it’s not necessarily a sign your stool is getting the right about of fiber. The chemical just trips an alarm, so to speak. So, Zeitlin says, it’s important to make sure you’re getting enough fiber and water as well.
3. High-fiber fruit
Insoluble fiber is the material your body doesn’t digest. As a result, it makes your stool bulkier and less… dense. This is good! It helps it move along and out of your body, according to the Mayo Clinic.
“You want to make sure you’re eating the skin because that’s where the fiber is,” says Zeitlin. Some of her and Sonpal’s favorite high-fiber foods? Apples, raspberries, peaches, guava, and papaya.
4. Dried Fruit… especially Prunes
Your grandma was right all along—prunes are a tried-and-true constipation remedy for a good reason. Prunes are high in fiber as well as sorbitol, says Tracy Lockwood Beckerman, RD. “Sorbitol is a sugar alcohol found in fruits which can speed up the GI system,” she explained. But don’t go overboard—sorbitol in excess can act as a laxative.
If prunes aren’t your vibe or texture, you can always add them to a smoothie with flavor masking ingredients like peanut butter or fruits. This is also a great chance to add other number-two-inducing foods.
5. Raw green vegetables
Yup, you guessed it—veggies have got a lot of fiber, too. “We’re going to get the most amount of fiber from our veggies if they’re raw, so you want to eat them salad-style,” says Zeitlin. Some of her picks include broccoli, peas, spinach, kale, and artichokes, all of which are filled with fiber. If you’re making a salad, add some beats for additional fiber and tomatoes for added hydration, and you’ll be good to go… literally.