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10 Healthy Foods That Help You Poop

Updated on October 26, 2015

There is nothing worse than not being able to poop. You feel like crap because, heck, you’re full of it. Your stomach hurts, you’ve got gas, and everyone can tell you are in a bad mood by the look on your face. A few simple changes in your diet can change all of that, without the need for harsh laxatives.

Here is a list of ten great foods you can add to your daily diet that will help keep you regular and get you pooping after a nasty bout of constipation. Bottoms up!

1. Prunes

Everyone knows that prunes help you poop, right? When I was a kid, the number one pooping food was prunes: dried prunes and prune juice. Prunes are nothing more than dried plums, and yet many people are too embarrassed to buy them because of the poop factor. But don’t worry. As people are getting back into eating healthy (and healthy eating is trending in a major way), prunes are coming back on the menu. Prunes are rich in fiber. In fact, one prune equals about one gram of fiber. They also contain fermentable sugars that act as a laxative. All in all, they are an awesome pooping food.

Woman Picking Lettuce


2. Broccoli

Did you get your fill of broccoli today? My three-year-old loves broccoli, along with the rest of us, and we eat it nearly every day. I knew it was good for us, but I didn’t realize just how good. Did you know that just one cup of broccoli is loaded with vitamin C? That is perfect for cold and flu season. Broccoli is also rich in fiber, the stuff that helps you poop. It also contains calcium, protein, and potassium. Health sites say that it is a healthy heart food and may help prevent cancer. There is so much goodness in those little green trees that it only makes sense to serve this vegetable more than once a week.

3. Avocado

Do you feel constipated? Need to poop fast? Then it is time for some avocado. Avocados have a high amount of magnesium in them and natural oils. Both of these will help your digestive system and will ultimately help you go poop. You can add avocado to your smoothies, make an avocado spread for sandwiches, and add diced avocado to your salads (salad greens will also help you go poop).


4. Popcorn

Oh yes! Getting relief from constipation doesn’t always mean you have to start eating like a rabbit. You can add some fun in your diet. Popcorn has a good amount of fiber, just ease up on the salt. Too much salt can reduce the benefits of popcorn, so keep it light or skip the salt altogether and enjoy the healthy crunch of popcorn.

5. Beans

Beans are a magical fruit, and they do more than just make you toot. Navy beans are some of the best beans to eat to help you poop. Just a half cup of the cooked beans contain about 9.5 grams of fiber. Kidney beans will give you about 8.2 grams of fiber. Add more beans to your diet if you suffer from recurring constipation. Make homemade chili and 5 bean soup. Many grocery stores and health food stores carry bean soup mixes you can take home and make yourself. You can also try your hand at making a delicious bean salad. Yum!

How to Make Chili

6. High Fiber Cereal

The next time you have the chance to visit a health food store, check out the cereals available. I remember high fiber cereals being boring and bland. Today’s varieties are anything but boring. They have great combinations of fiber flakes and dried fruit and nuts. They are sweetened with honey, stevia, or are not sweetened at all. The choices are many and the extra fiber you are getting will help relieve you of constipation.

7. Pears

Can’t poop? Eat a deliciously ripe pear. The pear’s skin contains pectin, a natural fiber, and eating a pear once a day will help keep you regular. A small pear contains about 4.4 grams of fiber. You can cut the pear into slices and serve them or you can eat them in their natural state. You can also cut them and add them to your smoothies, but remember that the skin needs to be added, too, so that you get that extra fiber.

8. Almonds

Almonds are one of my favorite nuts because they are so good for the body. They help boost the immune system, a definite plus during the cold and flu season, and just one ounce of almonds can give you 3.3 grams of fiber. I eat almonds as a snack, about 1/4 cup a day. They help curb my appetite for junky snack foods, such as potato chips or corn chips.


9. Yogurt

Yogurt can be your best friend for having a regular poop, but you need to stay away from the sugary yogurts. Instead, focus on finding a wholesome yogurt with live active cultures. Probiotic yogurts will help improve your digestive system and help you keep a regular pooping schedule. You can buy these yogurts with fruit already added to them or you can buy plain live active culture yogurt and add your own fresh fruit to it. If you have given up dairy food, there is also coconut milk yogurt with live active cultures that is very delicious and light.

10. Kiwis

I remember the first time I tasted kiwi fruit. I was in 5th grade and the teacher brought in kiwi fruit for us to try out. I was in love with the fruit right away and over the many, many years since then I have bought kiwi fruits to skin and eat whole. What I never knew was that a cup of kiwi fruit had more than enough vitamin C in it to eliminate any need for C supplements. It also has about 5 grams of fiber. It’s a great fruit to eat to keep yourself regular, although some people say that the fruit gives them gas. I have never had that problem with kiwi fruit, so try the first fruit and see how your body reacts. No gas, no problem. If it gives you gas, try a different fruit or eat more leafy greens.


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    • Larry Rankin profile image

      Larry Rankin 18 months ago from Oklahoma

      I was surprised not to see watermelon on this list as well. It really does the trick for me, but so do prunes and pears, two other edibles I enjoy greatly.

      Informative read.

    • Levertis Steele profile image

      Levertis Steele 17 months ago from Southern Clime

      There's nothing like natural remedies. They are usually safe.

      Nice hub!

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