If you're feeling backed up, the answer to how to get things moving quickly might be as simple as adjusting what’s on your plate. Luckily, there are plenty of foods that can promote healthy digestion and provide fast relief.
A diet rich in nutrient-packed, fiber-filled foods can help prevent constipation while softening and bulking up your stool. But what are the best foods to eat when you’re looking for a quick and effective solution? To find out, we asked registered dietitians to share their top recommendations for foods that can help you poop—immediately.
These foods work wonders for digestion due to their high fiber content, natural laxative properties, and hydration-boosting nutrients. "Fiber helps relieve constipation by adding bulk to stool, making it easier to pass. It also absorbs water in the intestines, softening stool and promoting regular bowel movements," explains Trista Best, MPH, RD, LD, of Balance One Supplements. Additionally, natural laxatives like sorbitol aid in softening stool, while nutrients such as magnesium enhance gut motility.
Keep reading to discover the 16 foods dietitians recommend to help you poop. And once you’ve found relief (pun intended!), consider pairing them with one of these 8 Drinks To Help You Poop Immediately to combat extreme bloating and discomfort.
Sweet potato
"Sweet potatoes can support bowel movements due to their high content of insoluble fiber," explains Carrie Gabriel, MS, RDN, of Steps 2 Nutrition. "Insoluble fibers add bulk to your stool, which stimulates the digestive system and encourages regular bowel movements."
Kacie Barnes, MCN, RDN, and founder of Mama Knows Nutrition, adds, "This is anecdotal, but sweet potatoes are THE most common food my clients mention when talking about what helps their family with bowel movements!"
Prunes, raisins, & other dried fruits
"Dried fruits, especially prunes, are an excellent way to promote bowel regularity," says Kacie Barnes, MCN, RDN, founder of Mama Knows Nutrition. "Not only are they a great source of fiber—which supports gut motility—but prunes also contain sorbitol, a sugar alcohol that helps move things along in the digestive tract."
Trista Best, MPH, RD, LD, adds that dried fruits like prunes, raisins, and apricots are particularly effective due to their high sorbitol content, which "helps soften stools and stimulate bowel movements."
However, Barnes advises moderation. "You don’t want to overdo it, but if you’re constipated, the combination of sorbitol and fiber in dried fruits like prunes can give your digestive system the push it needs. Prune juice is another option—and you can mix it with another juice if you’re not a fan of the flavor!"
Chia seeds
Chia seeds can be a powerful aid for digestion thanks to their high fiber content and water-absorbing properties. "They’re high in fiber and can absorb water to bulk up stool and stimulate bowel movements," explains Trista Best, MPH, RD, LD.
"Chia seeds are an excellent source of soluble fiber, which helps add bulk to stool and move it through your digestive system," adds Sarah Anzlovar, MS, RDN, LDN, owner of Sarah Gold Nutrition, LLC, in an interview with Eat This, Not That!. She emphasizes the importance of staying hydrated: "Be sure to drink plenty of water to help the fiber do its job effectively."
Flaxseeds
"Another great source of soluble fiber, flaxseeds dissolve in water and help make it easier for stools to move through the large intestine," says Anzlovar.
According to Best, flaxseeds are also "rich in fiber and omega-3 fatty acids, which can help lubricate the intestines and promote bowel movements."
Kiwis
"Research shows that eating kiwi daily can reduce the time it takes for stool to move through the intestines and increase the frequency of bowel movements," says Sarah Anzlovar, MS, RDN, LDN. "This effect is likely due to a combination of antioxidants, fiber, and the high water content in kiwis."
Trista Best, MPH, RD, LD, adds that kiwis are particularly effective for alleviating constipation because they "contain an enzyme called actinidin, which aids digestion and helps promote bowel movements."
Avocado
"Avocados are high in fiber and contain healthy fats that can help lubricate the intestines and promote bowel movements," explains Best.
"Just half of an avocado provides you with six grams of dietary fiber, enough to aid in bowel movement efficiency," adds Gabriel. "Avocados are also high in magnesium, which attracts water to your intestines. This softens your stools and makes them easier to pass."
Whole grains
"Whole grains are rich in natural laxatives and nutrients like magnesium and sorbitol, as well as insoluble fiber, all of which help promote regular bowel movements," explains Trista Best, MPH, RD, LD.
Carrie Gabriel, MS, RDN, agrees, adding, "Whole grains also provide significant amounts of soluble fiber, which not only keeps you feeling full but also helps move material through your digestive tract. Soluble fiber enhances stool bulk and supports overall healthy bowel movements."
Citrus fruit
"Citrus fruits like oranges, grapefruit, lemons, and limes are high in vitamin C and fiber, which can help stimulate bowel movements and improve digestion," says Best.
Peppermint oil
Although Best notes that this is the only item mentioned that does not include fiber, she also says peppermint oil can still help alleviate constipation because it "contains compounds that can help relax the muscles in the digestive tract and relieve constipation."
Bananas
This golden, nutrient-dense treat can help you poop because, as Best notes, bananas "contain fiber and potassium, which can help regulate digestion and promote bowel movements."
Black beans
Best says black beans are another nutritious, versatile food item to help you poop immediately because they are "high in fiber and contains nutrients like magnesium, which can help to promote regular bowel movements."
Broccoli
"Broccoli contains sulforaphane, which can help improve digestion and prevent constipation," explains Best.
Pears
When you're feeling constipated, pears are a sweet snack that can help rebalance your gut. This is because, as Best points out, they "contain a type of soluble fiber called pectin, which can help to soften stools and stimulate bowel movements, as well as sorbitol, a natural laxative."
Figs
"Figs are high in fiber and contain a natural laxative called pectin, which can help promote bowel movements," says Best.
Pumpkin
Pumpkins aren’t just for Halloween—they can also provide relief when your digestion slows down to a scary pace.
"Pumpkins contain an amino acid called cucurbitacin, which can help relieve constipation and improve digestion," explains Trista Best, MPH, RD, LD.
In addition, pumpkins are packed with "high amounts of fiber and potassium," says Carrie Gabriel, MS, RDN. "While fiber stimulates bowel movements, potassium replenishes electrolytes, making it easier for the body to pass stools."
Leafy greens
Great for your body and overall health, leafy greens are another effective means to help you poop because they are "high in fiber and magnesium, which can help promote bowel movements and improve digestion," says Best.