Best Foods to Help You Poop: Easy Natural Remedies for Constipation Relief

Feeling backed up or dealing with constipation? Try these simple, fiber-packed foods to get things moving naturally. They add bulk to your stool, pull in water, or gently stimulate your gut. Drink lots of water too, and see a doctor if it lasts.

Apples for Better Digestion

One medium apple has about 2 grams of fibre, including pectin that works like a mild laxative. It softens stool and helps you go more often with less strain.

Prunes to Get Things Moving

Five prunes give you around 4 grams of fibre, plus sorbitol that draws water into your intestines. This triggers bowel movements and eases constipation. Prune juice works great too.

Kiwi for Smoother Bowel Movements

A single kiwi offers roughly 2 grams of fibre that holds water and bulks up stool. It speeds up gut transit, making pooping easier and more regular.

Pears as a Gentle Laxative

With over 5 grams of fibre in one medium pear, plus sorbitol and fructose, they slowly absorb and bring moisture to your bowels. This softens stool for comfortable relief.

Beans for Daily Regularity

Half a cup of black or navy beans provides nearly 6 grams of soluble and insoluble fibre. They fight constipation by adding bulk and keeping your system steady.

Chia Seeds to Soften Stool

One ounce of chia seeds packs almost 10 grams of fibre that absorbs water like a sponge. It forms a gel to make stool softer and easier to pass.