21 Foods That Make You Poop: Complete Guide 2024

By Vanessa Richards

January 10, 2024   •   Fact checked by Dumb Little Man

foods that make you pooop

Having a hard time going to the bathroom these days and ensuring proper bowel movement? You, like many others, need to eat foods that make you poop. 16 in 100 adults in the US suffer from chronic constipation and bowel movement issues.

According to the NIH, it’s possible to alleviate constipation at home by eating certain foods that improve digestion. Here’s an extended list of foods that can boost your digestive health & help you poop without any irregularities.

21 Foods That Make You Poop

foods that make you poop
Photo: Pexels

1. Water

Do you know people with irritable bowel syndrome (IBS, i.e., persistent diarrhea) are asked to drink plenty of water (more than 8 glasses a day) by doctors? That’s because most digestive health issues are caused when the digestive tract doesn’t receive adequate hydration.

When your body is properly hydrated, your digestive tract and the rest of your digestive system also achieve hydration. A well-hydrated digestive tract will soften stools, making them moist and easy to pass through the colon.

2. Sweet Potatoes

One medium sweet potato (150 grams) contains up to 4 grams of insoluble fiber. There are different types of insoluble fibers found in sweet potatoes – pectin, lignin, cellulose, & more. Why is that important? Here’s why –

  • Dietary fiber is found in plant foods. Your body can’t digest/absorb dietary fiber. That’s why any type of fiber is good for your digestive health.
  • The higher your fiber intake, the more indigestible & unabsorbable mater your body has to release as poop.  Most foods high in fiber promote healthy digestion.
  • There are two types of dietary fiber – soluble and insoluble fiber. Soluble fiber dissolves in water. Insoluble fiber doesn’t. As soluble fiber dissolves in the digestive tract, it creates a gel-like liquid.

This liquid can soften stools & give them gel-like consistency. Increasing your soluble fiber intake can instantly help you relieve constipation. Foods high in soluble dietary fiber content (like sweet potatoes) can serve as amazing natural laxatives.

3. Artichokes

Artichokes are also high-fiber foods. But, unlike most foods with high fiber content, artichokes contain prebiotics – a special type of dietary fiber that the good bacteria in your colon love to eat. Feeding them prebiotics will keep them healthy.

Healthy bacteria in the colon means improved improve stool consistency. Fresh artichokes are some of the best sources of prebiotics. Eating this veggie regularly will improve gut health & ease constipation.

4. Chia Seeds

Chia seeds are edible seeds derived from the desert plant “Salvia Hispanica.” They’re loaded with fiber. 2 tablespoons (15 grams) of chia seeds contain up to 10 grams of fiber. Eating these seeds is the easiest way to boost your fiber intake & regulate your bowel movements.

5. Kiwis

Kiwis are also fiber-rich foods. One green kiwifruit can contain up to 2 grams of fiber. But what makes kiwifruits special is the fact that they contain actinidine – a rare enzyme that directly stimulates movements in the upper digestive tract. Consuming two or three green kiwifruits a day can help you stimulate bowel movements.

6. Tea

For centuries, people across the globe have used herbal teas to promote healthy digestion. Certain teas contain ingredients that have a laxative effect. Others help relax and relieve anxiety which reduces the stress in the digestive system.

Here are some teas that help relieve constipation and promote bowel movements:

  • Senna tea
  • Peppermint tea
  • Ginger tea
  • Dandelion tea
  • Black tea
  • Green tea
  • Licorice root tea
  • Marshmallow root tea
  • Chamomile tea
  • Parsley tea

These warm liquids can serve as natural laxatives, promote healthy digestion, & help you poop. To treat constipation with tea, you should try to add as many nutrients (licorice root, peppermint leaves, etc.) to these drinks as possible. That’s where using a specially formulized tea can help –

Best For Boosting Metabolism: All Day Slim Tea

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All Day Slimming Tea is an all-natural tea recipe that has helped thousands of people across the globe improve their bowel habits. It’s a unique tea ingredient derived from Nicoya, Costa Rica. It contains a healthy mixture of orange peels, oolong tea, green tea, monk fruit, ginseng root, & other anti-inflammatory ingredients.

These ingredients can relieve abdominal discomfort & promote regular bowel movements. They do so by reducing inflammation in the body. Less inflammation in the digestive tract, large intestine, & other parts of the digestive system means improved digestion & more consistent bowel movements.

Shop All Day Slimming Tea at the Official Website.

Full Article: All Day Slimming Tea Reviews 2024: Does it Really Work?

7. Apples

One medium apple contains up to 5 grams of fiber. A medium apple will also contain large amounts of sorbitol. Fiber & sorbitol combine to relieve constipation & improve stool frequency.

8. Oranges

Oranges have three amazing ingredients that make them so efficient at relieving constipation. The first is Vitamin C – a nutrient that softens the stool. The second is fiber, which is vital for improving stool consistency. The third is naringenin – a flavonoid that has a very strong laxative effect.

In a study done in 2008, a control group of constipated rats was given naringenin. The flavonoid helped ease their constipation. Their normal fecal output was restored very soon after they were given naringenin. That’s because naringenin is a strong natural laxative.

9. Leafy Greens

Leafy greens like kale, spinach, Swiss chard, etc., are packed with fiber, potassium, & magnesium – three ingredients that can aid in digestion. For example, 1 cup of Swiss chard contains up to 4 grams of fiber & similar amounts of magnesium & potassium.

Eating fiber-rich foods helps increase stool frequency.  Magnesium triggers the colon to contract whereas potassium regulates the liquid balance in the body. Combine these three & you have a great recipe to treat constipation! 

10. Clear Soup

Chronic constipation & other digestive health issues can make you feel weighed down. That’s where drinking warm liquids like a clear soup can help.

Eating plain chicken soup won’t overburden your digestive system. The warm liquids will add moisture to your stool. This moisture will help push food as it passes down the digestive tract.

11. Fig Paste

Eating fig paste is akin to giving your body concentrated doses of dietary fiber. 75 grams of dried fig paste contains up to 7.5 grams of fiber. That’s about 25% of the average man’s daily fiber intake needs!

12. Prune Juice

In a 2010 study, researchers found that certain juices that contain sorbitol (nonabsorbable sugar alcohol) can help increase stool frequency. Prune juice is the ideal juice for this. According to Mayo Clinic, drinking 4-8 ounces of prune juice every morning can help stimulate healthy bowel movements.

13. Healthy Fats

Eating a high-fat & low-fiber diet is the best way to get chronic constipation. To relieve constipation, you must go on a fat-free, high-fiber diet. But, your digestive system needs some fat to function properly. So, even when reducing your fat consumption, try to eat some healthy fats 2/3 days a week. Olive oil, avocado, salmon, seeds, nuts, etc., are all healthy fats that offer various health benefits.

14. Broccoli

Broccoli contains sulforaphane – a compound that improves gut health & promotes healthy digestion. Sulforaphane helps prevent constipation by killing off harmful microorganisms in the large intestine that interfere with the digestive system.

15. Flaxseeds

Flaxseeds have natural laxative effects because they’re rich in both soluble and insoluble fiber.  They’ve been used as a traditional remedy for chronic constipation for centuries.

16. Wheat Bread

Whole wheat bread is packed with insoluble fiber. This super-high fiber content makes it one of the best foods that help treat constipation. Our large intestines can’t absorb insoluble fiber. So, all the insoluble fiber in whole wheat bread is eliminated fast in the form of poop.

17. Olive Oil

In a recent study, a control group of patients undergoing dialysis were given olive oil regularly. Olive oil, being a natural laxative, helped them alleviate constipation. Eating leafy greens cooked in fresh olive oil is a great way to treat constipation at home.

18. Whole Grains

Want to add more fiber to your diet? Integrate whole grains like barley, oats, quinoa, etc., into your diet. These are all rich sources of dietary fiber that can make you poop more frequently.

19. Smoothies Made of Insoluble Fiber Foods

Imagine giving your digestive system high amounts of insoluble fiber every morning. It would be great for your bowel movements & overall digestive health, right? You can achieve this by having a morning smoothie packed with insoluble fiber foods every day.

Try to prepare smoothies with nuts, sweet potatoes, beans, & leafy greens like cauliflowers & green beans every morning. These fiber-rich foods will increase the weight/size of your stool. The weightier and softer your stool is the higher will be your stool frequency.

To learn more about how a morning smoothie packed with insoluble fiber foods can improve your digestive health, read the following eBooks –

A. Stress-free & Fun-filled Diet Challenge: The Smoothie Detox Challenge

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The Smoothie Detox Challenge eBook is the ultimate resource for detoxing your body from harmful agents that cause or contribute to chronic constipation issues. You’ll learn a variety of easy-to-prepare smoothie recipes in this eBook.

From paleo diet smoothies to vegan protein smoothies – this eBook details a variety of healthy recipes for people trying to improve their digestive health.

It was created by board-certified health Drew Sgoutas. The Smoothie Detox Challenge eBook features 15 chapters on how to lose weight & detoxify your body. It’s a must-read for anyone who wants to understand the science behind foods that make you poop.

Shop Smoothie Detox Challenge at the Official Website.

Full Article: The Smoothie Detox Challenge Reviews 2024: Does it Really Work?

B. Healthy and Sustainable Diet: The Smoothie Diet

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The Smoothie Diet is a 21-day program designed to help people get their digestive health on track as quickly as possible. Following the 21-day food schedule in this program will help you add more fiber content to your diet.

The Smoothie Diet teaches readers how to add more fiber to their diets without increasing their overall calorie intake. Once you learn this, you’ll experience a variety of health benefits, including a well-optimized digestive system.

Shop The Smoothie Diet at the Official Website.

Full Article: The Smoothie Diet Reviews: Does it Really Work?

20. Black Beans

Most beans – be it pinto beans or black beans- are packed with dietary fiber & can help relieve constipation. But, black beans are the most fiber-dense of them all. 1 cup serving of black beans contains up to 12 grams of fiber!

21. Almonds

Almonds are known for being protein-rich. But, they also have high magnesium content. Magnesium helps neutralize our stomach acid. When this acid is neutralized, stools move through the small & large intestines much faster.

Lifestyle Tips to Relieve Constipation

Eating loads of foods that make you poop will help you alleviate constipation. But, for these foods to have their desired effects, you also need to make certain lifestyle changes. Here are some simple lifestyle changes you can make to improve your digestive health –

Take Probiotic Supplements

Probiotics promote the growth of beneficial bacteria in your gut. Eating probiotic-rich foods & probiotic supplements can improve your gut motility. A motile gut is less likely to experience constipation. Here are the best probiotic supplements for boosting your gut motility – 

1. Best Prebiotic and Probiotic Supplement: SynoGut

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SynoGut is a highly-rated probiotic supplement. It’s packed with probiotics, natural laxatives, & a variety of anti-inflammatory ingredients such as – psyllium, bentonite clay, flaxseeds, Aloe Vera, & prune juice.

These detoxifying substances combine to eliminate dangerous pollutants in the stomach. By eliminating all the toxins in the digestive system, SynoGut promotes healthy digestion. Taking 2 pills of SynoGut a day can help you poop in a healthier, more consistent way.

Shop at Synogut Official Website

Full Article: SynoGut Reviews: Does it Really Work?

2. Ensures A Healthy Gastrointestinal Tract: VitaPost Probiotic 40-Billion

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Each Probiotic 40-Billion capsule contains 40+ billion live probiotic cells. These probiotics feed the healthy bacteria in the gut.

More healthy bacteria in your digestive system means a lower risk of suffering from bacterial stomach infections & chronic constipation issues. Probiotic 40-Billion is a 100% natural product. It’s safe & easy-to-use.

Shop at Vitapost Probiotic Official Website

Full Article : Vitapost Probiotic 40-billion Reviews 2024: Does it Really Work?

3. Top-Notch Supplement For Digestive Health: Sane Viscera-3

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Viscera-3 is frequently used by people suffering from chronic constipation, irritable bowel syndrome, & other digestive diseases. That’s because this probiotics supplement contains Core-Biome Tributyrin – a special patented formula that the good bacteria in your gut love to eat.

It’s a fatty acid that can drastically increase the number of good bacteria in your gut & promote healthy digestion & regular bowel movements.

Shop at Viscera-3 Official Website

Full Article : Viscera 3 Reviews: Does it Really Work?

4. Best Probiotics with Super Strains: Flora Spring

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Each FloraSpring tablet contains over 25+ billion active probiotic strains. These probiotics (e.g., lactobacillus acidophilus, Bifidobacterium breve, streptococcus thermophilus, etc.) combine to reduce stomach inflammation & ease constipation. Improving your gut health is the key to preventing constipation & that’s what FloraSpring helps users achieve.

Shop at FloraSpring Official Website

Full Article : FloraSpring Probiotic Review: Does it Really Work for Weight Loss?

5. Best for Probiotic Weight Loss: BioFit

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BioFit contains 100+ billion strains of good bacteria. By introducing these colony-forming units of good bacteria to your digestive system, you can avoid digestive health issues like – gas, bloating, stomach pain, & chronic constipation. BioFit is widely popular & easily available in most Western countries.

Shop at Biofit Official Website

Full Article: BioFit Reviews: Does it Really Work?


In addition to taking probiotics supplements, you should try to do some form of exercise every day. One of the main causes of chronic constipation is inactivity. Daily exercising can speed up your digestive system & increase stool frequency.


Certain yoga poses are designed to increase blood flow and oxygen to the digestive organs. Try to visit a nearby yoga studio to learn these poses. Practice them at home to enjoy regular, healthy bowel movements.


There are many ways to treat constipation. But, adding foods that make you poop to your diet is the easiest solution. So, before you try out medicines & laxatives, consider adding these foods that make you poop to your diet. These natural food items & supplements are all you need to eliminate constipation from your life once and for all!

Foods That Make You Poop FAQs

What foods make more poop?

Fiber-rich foods like whole grains, leafy greens, nuts, etc., can help you poop more frequently.

What will make you poop fast?

Foods that are natural laxatives can help you poop fast & more frequently. Some good examples include – peppermint tea, chia seeds, flaxseeds, leafy greens, Senna tea, etc.

What’s an easy way to empty my bowels every morning?

Drink plenty of water and eat plenty of fiber-rich foods every day.

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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