Food provides the body with the nutrition it needs to function properly, but sometimes, getting too much of the wrong food can lead to constipation and leave you searching for foods that make you poop.
What we eat is supposed to go from our mouths, into our belly, and out. Digestion time varies from person to person, but it generally takes anywhere from six to eight hours for food to pass through the stomach and small intestine. It then enters the large intestine to further digest, and then undigested food is eliminated. Some foods will have us running to the washroom quicker, while others lead to uncomfortable constipation. For instance, lots of fruits can keep people full, but they can also cause the runs. Fried foods, on the other hand, can make you constipated. So can painkillers, since they contain elements that can bind receptors in the digestive tract. Although some people assume all fruits will help get things moving, certain fruits—such as unripe bananas—contain a lot of starch, which moves really slowly through the digestive system.
Most dieticians will tell you that a well-balanced diet is best to keep you regular. While you do want to have foods that help you poop, you don’t want to go overboard, and you should know what makes you poop instantly so you can avoid mad dashes to the washroom.
What’s The Science Behind Poop?
Before we get to the list of foods, it is important we understand the science behind why we do what we do.
It makes sense – doesn’t it? For those who eat, there also must be a system that removes the leftovers post the digestion process. A bowel movement is a major way our body discards the waste. It compacts the leftovers into a mass (what we call feces or stool) and passes it through the rectum and anus. Our bowel movement is an indicator of our general health.
You might have three bowel movements in a week, or you might have three in a day. The patterns and frequency might change, but as far as everything else stays the same, this is a sign of good health.
Well, that’s with the positioning. Which is one part of the equation. The other part is the intake.
Foods that help you poop
Some of the top foods that make you poop include:
- Apples
- Hot beverages
- Apricots
- Bananas
- Blueberries
- Brussels sprouts
- Chia seeds
- Epsom salt
- Grapes
- rapefruit
1. Apples
Apples are rich in fiber, which passes through your intestines undigested and promotes regular bowel movements . Apples also contain another soluble fiber called pectin, which has laxative effects. It reduces the colon transit time, treats constipation, and improves digestive health as well . Pulpy apple juice also works.
Even apple cider vinegar is considered a good cure for constipation. Though there is no scientific research yet, certain sources claim that it acts as a laxative.
2. Hot Beverages
This can include hot coffee or tea (including green tea) or even hot water. Hot liquids are known to stimulate the bowels and ease constipation. They also widen the blood vessels – this aids digestion and makes pooping easy.
As per studies, warm water can have favorable effects on intestinal movements .
3. Apricots
Apricots, especially the Japanese apricots, were found to increase defecation frequency and contraction of the colon .
4. Bananas
Bananas are rich in fiber, and that’s one reason they relieve constipation and help you poop. Green bananas also contain resistant starch, which works like soluble fiber and eases the intestines .
5. Blueberries
Just like all fruits, blueberries are also rich in dietary fiber that can ease symptoms of constipation and make you poop. Ensure you avoid canned blueberries – as these are additionally sweetened and contain lesser nutrients.
6. Brussels Sprouts
These mini cabbages are also good sources of fiber, which makes your stool bulky and helps you poop – treating constipation in the process. But if you aren’t used to consuming much fiber before, start small. Otherwise, the fiber in the sprouts doesn’t break down in the small intestine – ultimately leading to gas.
7. Chia Seeds
Chia seeds are not only high in fiber but also contain healthy fats and help absorb water. They can hence help treat constipation and trigger poop. You can take 2 to 3 tablespoons of chia seeds every day. Ideally, soak them to release the nutrients.
8. Epsom Salt
Though Epsom salt looks the same as table salt, its composition is different – it contains magnesium and sulfate. Taking Epsom salt increases the water content in your intestines. This softens your stool and makes you poop. Simply dissolve 2 to 4 teaspoons of Epsom salt in 8 ounces of water and drink right away. Reduce the dosage for kids.
9. Grapes
Grapes have mild laxative properties, and this can help ease constipation And then, there is fiber – just 10 grapes offer you about 2.6 grams of fiber. This can help with your regularity issues.
10. Grapefruit
Even without its pith, the fruit seems to have laxative properties that can help relieve constipation and make you poop. Grapefruits contain about 2.3 grams of fiber per 154-gram serving.
But keep in mind that grapefruit juice might interfere with certain medications. Hence, if you are taking any other medication, do consult your doctor first.
11. Kombucha
Kombucha is a variety of sweetened black or green tea drinks – and is commonly taken as a functional beverage. Fermented kombucha tea contains probiotics, which are known to help relieve constipation
12. Kiwis
One medium kiwi has about 2 grams of fiber, which is a combination of the soluble and insoluble forms. This fiber in the fruit can help relieve constipation.
13. Lemon Water
Water is a natural lubricant that softens the stool. And lemons, being acidic, work on the digestive system and get things moving. The two can make a powerful remedy for constipation. You can drink warm lemon water before bedtime. This will help loosen the fecal matter during sleep.
14. Mangoes
Just like any fruit, mangoes are rich in fiber and help ease constipation. But what could be more effective are the phytochemicals in the mango pulp, which can enhance digestive health and help you poop.
15. Oranges
One large juicy orange offers you 4 grams of fiber for just 86 calories. In addition, oranges (and citrus fruits in general) contain a flavonol called naringenin, which, as per Chinese researchers, can work as a laxative and help you poop.
16. Oatmeal
Oatmeal is one of those breakfast foods that make you poop. One cup of regular oatmeal contains 4 grams of fiber, half of which is insoluble fiber. This can prevent constipation and help you poop.
17. Olive Oil
The fats in olive oil can smoothen the insides of the bowels – and this makes stools easier to pass. The fats in the oil also help the stools hold more water.
18. Prunes
Prunes are often considered nature’s remedy for constipation due to two reasons. One, they are rich in insoluble fiber. And two, they also contain a natural laxative called sorbitol.
19. Quinoa
It’s fiber, again. Quinoa contains twice as much fiber as most other grains. Hence, it can make you poop and ease your constipation troubles.
20. Raisins
Being dried fruits, raisins contain concentrated amounts of fiber – and this can treat constipation and trigger poop.
21. Spinach
One cup of spinach contains 4 grams of fiber, and that’s a reason good enough for anyone to take it to ease constipation. More importantly, spinach also contains magnesium – a mineral that helps the colon contract and draws water in to flush things through.
22. Yogurt
Though yogurt contains probiotics and can help ease constipation, some sources say it can, instead, cause the condition. Hence, talk to your doctor before using yogurt for this purpose.
23. Cabbage
Cabbage is super-rich in dietary fiber, with a 1-cup serving offering close to 3 grams of fiber. The fiber in this veggie can reduce constipation symptoms and ensure your stool passes smoothly.
24. Coconut Water
Coconut water can work wonders on your bowels as it is one of the best natural laxatives. It offers a natural hydration boost, and given it has a high electrolyte content, it can ease constipation symptoms.
25. Corn
Corn is one superb source of insoluble fiber, the type of fiber your body cannot digest. This fiber acts like a scrub brush and sweeps your colon clean. This can make you poop.
