10 Foods That Can Aid in Promoting Bowel Movement

Hemorrhoids and anal fissures can cause excruciating pain and discomfort, making simple tasks like sitting and using the bathroom unbearable. While there is no official clinical term for this discomfort, the term "roid rage" accurately describes the level of agony involved. Constipation and straining during bowel movements are often the culprits behind these conditions, which can take weeks to heal.

To avoid such problems, it's important to maintain a healthy diet consisting of fiber-rich foods that promote healthy digestion and soften stool. According to Trista Best, MPH, RD, LD, at Balance One Supplements, dietary fiber is crucial in preventing and treating constipation. "Fiber adds bulk to the stool, making it easier to pass, while also softening the stool and promoting regular bowel movements by absorbing water in the intestines," explains Best.

We reached out to several dietitians to find out what foods are most effective in promoting healthy bowel movements. Here are some of their recommendations:

1) Sweet Potato

Sweet potatoes have long been known for their many health benefits, including their ability to promote healthy bowel movements. According to Carrie Gabriel MS, RDN, of Steps 2 Nutrition, sweet potatoes are rich in insoluble fibers that provide bulk to your stool, which in turn stimulates your digestive system and promotes bowel movements.

While there is no scientific evidence to support this claim, many people have reported experiencing the benefits of sweet potatoes firsthand. Kacie Barnes, MCN, RDN, founder of Mama Knows Nutrition, says that sweet potatoes are one of the most common foods her clients recommend for promoting healthy bowel movements.

Whether or not sweet potatoes are truly effective in promoting bowel movements, they are undoubtedly a nutritious and delicious addition to any diet. Sweet potatoes are rich in vitamins, minerals, and antioxidants, making them a great choice for anyone looking to improve their overall health and well-being.

To incorporate more sweet potatoes into your diet, try roasting them with a bit of olive oil and sea salt, or mash them up with a bit of butter and cinnamon for a tasty and nutritious side dish. You can also add sweet potatoes to soups, stews, and curries for a boost of flavor and nutrition.

2) Prunes, Raisins, & Other Dried Fruits

Dried fruits, especially prunes, are a great way to promote regular bowel movements, according to nutrition experts. Kacie Barnes, MCN, RDN, founder of Mama Knows Nutrition, explains that prunes are a good source of fiber and sorbitol, a sugar alcohol that helps speed up digestion and promote gut motility.

Trista Best, MPH, RD, LD, at Balance One Supplements, adds that dried fruits such as prunes, raisins, and apricots are high in sorbitol, which helps soften stools and stimulate bowel movements.

While it's important not to overdo it with dried fruits, especially if you are sensitive to sorbitol, incorporating them into your diet can help alleviate constipation and promote healthy digestion. Barnes recommends starting with small amounts of dried fruits like prunes and gradually increasing as needed. And if you don't like the taste of prune juice, you can mix it with another juice for a more palatable option.

In addition to dried fruits, there are many other fiber-rich foods that can help promote regular bowel movements, including whole grains, fruits, vegetables, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function. If you are experiencing severe or chronic constipation, it's important to seek medical attention to rule out any underlying conditions.

3) Chia Seeds

Chia seeds are a great addition to any diet, especially for those looking to promote healthy bowel movements. According to Trista Best, MPH, RD, LD, at Balance One Supplements, chia seeds are high in fiber and can absorb water, helping to bulk up stool and stimulate bowel movements.

Sarah Anzlovar, MS, RDN, LDN, owner of Sarah Gold Nutrition, LLC, adds that chia seeds are a great source of soluble fiber, which creates bulk in the stool and moves it through the digestive tract. However, it's important to drink plenty of water when consuming chia seeds to ensure the fiber can do its job effectively.

In addition to chia seeds, there are many other high-fiber foods that can promote healthy bowel movements, including fruits, vegetables, whole grains, nuts, and seeds. It's important to incorporate a variety of fiber-rich foods into your diet and drink plenty of water to support healthy digestion and bowel function.

If you are experiencing chronic constipation or other digestive issues, it's important to consult with a healthcare professional to determine the underlying cause and develop an appropriate treatment plan.

4) Flaxseeds

Flaxseeds are an excellent source of soluble fiber and omega-3 fatty acids, making them a great addition to any diet for promoting healthy bowel movements. Sarah Anzlovar, MS, RDN, LDN, owner of Sarah Gold Nutrition, LLC, explains that flaxseeds dissolve in water, helping to soften stool and make it easier to move through the large intestine.

Trista Best, MPH, RD, LD, at Balance One Supplements, adds that flaxseeds are rich in fiber and omega-3 fatty acids, which can help lubricate the intestines and promote bowel movements.

Incorporating flaxseeds into your diet is easy - you can sprinkle them on oatmeal or yogurt, blend them into smoothies, or even add them to baked goods for an extra dose of fiber and nutrition.

In addition to flaxseeds, there are many other fiber-rich foods that can promote healthy bowel movements, including fruits, vegetables, whole grains, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function.

5) Kiwis

Kiwis are a delicious and nutritious fruit that can help promote healthy bowel movements, according to nutrition experts. Sarah Anzlovar, MS, RDN, LDN, owner of Sarah Gold Nutrition, LLC, explains that research has shown that eating kiwi every day can decrease the amount of time it takes stool to move through the intestines and increase the frequency of bowel movements. This may be due to the antioxidants, fiber, and water content of kiwis.

Trista Best, MPH, RD, LD, at Balance One Supplements, adds that kiwis can effectively alleviate constipation because they contain an enzyme called actinidin, which aids in digestion and promotes bowel movements.

Incorporating kiwis into your diet is easy - you can eat them on their own, add them to fruit salads or smoothies, or even use them as a topping for yogurt or oatmeal. Kiwis are also rich in vitamins, minerals, and antioxidants, making them a great choice for anyone looking to improve their overall health and well-being.

In addition to kiwis, there are many other fiber-rich foods that can promote healthy bowel movements, including fruits, vegetables, whole grains, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function.

6) Avocado

Avocados are a delicious and nutritious fruit that can help promote healthy bowel movements, according to nutrition experts. Trista Best, MPH, RD, LD, at Balance One Supplements, explains that avocados are high in fiber and contain healthy fats that can lubricate the intestines and promote bowel movements.

Carrie Gabriel MS, RDN, of Steps 2 Nutrition, adds that just half of an avocado provides six grams of dietary fiber, enough to aid in bowel movement efficiency. Avocados are also rich in magnesium, which attracts water to the intestines, softening the stools and making them easier to pass.

Incorporating avocados into your diet is easy - you can eat them on their own, add them to salads, or use them as a topping for toast or eggs. Avocados are also a great source of vitamins, minerals, and antioxidants, making them a nutritious addition to any meal.

In addition to avocados, there are many other fiber-rich foods that can promote healthy bowel movements, including fruits, vegetables, whole grains, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function.

7) Whole Grains

Incorporating whole grains into your diet can help promote healthy bowel movements, according to nutrition experts. Trista Best, MPH, RD, LD, at Balance One Supplements, explains that whole grains contain natural laxatives and nutrients, such as magnesium and sorbitol, as well as insoluble fiber which helps promote regular bowel movements.

Carrie Gabriel MS, RDN, of Steps 2 Nutrition, adds that whole grains contain significant amounts of soluble fiber, which keeps you feeling full and helps move material through your digestive tract. Soluble fiber also enhances stool bulk and promotes healthy bowel movements overall.

Incorporating whole grains into your diet is easy - you can swap out refined grains for whole grains in your favorite recipes, or try new recipes that incorporate whole grains like quinoa, brown rice, or whole wheat pasta. Whole grains are also a great source of vitamins, minerals, and antioxidants, making them a nutritious addition to any meal.

In addition to whole grains, there are many other fiber-rich foods that can promote healthy bowel movements, including fruits, vegetables, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function.

8) Citrus Fruit

Citrus fruits are a delicious and nutritious addition to any diet, and can also help promote healthy bowel movements, according to nutrition experts. Trista Best, MPH, RD, LD, at Balance One Supplements, explains that citrus fruits like oranges, grapefruit, lemons, and limes are high in vitamin C and fiber, which can stimulate bowel movements and improve digestion.

Incorporating citrus fruits into your diet is easy - you can eat them on their own, add them to salads or smoothies, or use them as a topping for yogurt or oatmeal. Citrus fruits are also a great source of vitamins, minerals, and antioxidants, making them a nutritious addition to any meal.

In addition to citrus fruits, there are many other fiber-rich foods that can promote healthy bowel movements, including fruits, vegetables, whole grains, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function.

9) Peppermint Oil

Peppermint oil may be able to help alleviate constipation, according to nutrition experts. Trista Best, MPH, RD, LD, at Balance One Supplements, explains that although peppermint oil is the only item mentioned that does not include fiber, it contains compounds that can help relax the muscles in the digestive tract and relieve constipation.

Peppermint oil can be taken in supplement form or added to foods and beverages for a refreshing and digestive-aiding flavor. However, it's important to consult with a healthcare professional before taking any new supplements or making significant changes to your diet.

In addition to peppermint oil, there are many other natural remedies and fiber-rich foods that can promote healthy bowel movements, including fruits, vegetables, whole grains, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function.

10) Bananas

Bananas are a tasty and nutritious fruit that can also help promote healthy bowel movements, according to nutrition experts. Trista Best, MPH, RD, LD, at Balance One Supplements, explains that bananas contain fiber and potassium, which can help regulate digestion and promote bowel movements.

Incorporating bananas into your diet is easy - you can eat them on their own, add them to smoothies or oatmeal, or use them as a natural sweetener in baked goods. Bananas are also a great source of vitamins, minerals, and antioxidants, making them a nutritious addition to any meal.

In addition to bananas, there are many other fiber-rich foods that can promote healthy bowel movements, including fruits, vegetables, whole grains, nuts, and seeds. It's important to stay hydrated and incorporate a variety of fiber-rich foods into your diet to support healthy digestion and bowel function.