Approximately 20% of the population suffers from constipation (1). Though not very interesting to know, this is quite important – it might help you someday. A low-fiber diet, physical inactivity, or even old age can make it difficult to poop. Though some remedies include certain laxatives, fiber supplements, and stool softeners, the best could be some foods that boost regularity. That is what we will discuss here and also look at the foods that make you poop.
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 seven to ten bowel movements in a week, or you might have two 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.
Before we get ahead, we have something interesting to share. You probably are not pooping the right way. Eh? The following image will tell you why.
We are done with the positioning, which is one part of the equation. The other part is the intake.
What Are The Foods That Make You Poop?
Some of the top foods that make you poop include:
- Hot beverages
- Brussels sprouts
- Chia seeds
Apples are rich in fiber, which passes through your intestines undigested and promotes regular bowel movements (2). Apples also contain a soluble fiber called pectin, which has laxative effects. Pectin reduces the colon transit time, assists in reducing constipation, and improves digestive health as well (3).
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
Hot liquids are known to stimulate the bowels and ease constipation. As per studies, warm water can have favorable effects on intestinal movements (4).
Apricots, especially Japanese apricots, were found to increase defecation frequency and contraction of the colon. These effects were observed in trials conducted on animals (5).
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 may be additionally sweetened and may contain lesser nutrients.
5. Brussels Sprouts
These mini cabbages are good sources of fiber, which makes your stool bulky and helps you poop – potentially assisting in reducing constipation in the process. If you aren’t used to consuming a lot of fiber, start small, otherwise the fiber in the sprouts may not break down in the small intestine – ultimately leading to gas.
6. Chia Seeds
Chia seeds are not only high in fiber but also contain healthy fats and help absorb water. They may help treat constipation. These contain insoluble fiber that forms a gel as it comes in contact with water. This gel adds bulk to your stool, thereby promoting regularity (6). You can take about 1.5 tablespoons (20 grams) of chia seeds every day. Soaking the seeds before consuming is ideal, to potentially assist with ease of digestion.
Grapes are rich in fiber, and can help ease constipation (5). Consuming just 10 grapes offers you about 2.6 grams of fiber. This may potentially help with your regularity issues.
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 (7).
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.
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 (8).
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.
11. Lemon Water
Water is a natural lubricant that softens the stool. Lemons become alkalising once inside the body, and may work on the digestive system to get things moving. The two may make a powerful remedy for constipation. You can drink warm lemon water before bedtime. This may assist in loosening fecal matter during sleep. Just make sure that you rinse your mouth out well with water before cleaning your teeth, as the acidity of the lemon may degrade the enamel on your teeth.
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. Phytochemicals are known to promote the health of gut microbiota, thereby promoting digestive health (9).
One large juicy orange offers you about 4 grams of fiber for just 81 calories (10). 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 (11).
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.
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.
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.
Being dried fruits, raisins contain concentrated amounts of fiber – and this can treat constipation and trigger poop.
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.
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.
Cabbage is super-rich in dietary fiber. One cup of cabbage offers close to 2 grams of fiber (12). The fiber in this veggie may reduce constipation symptoms and ensure your stool passes smoothly.
21. 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.
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.
We would have dealt with enough crap in our lives. So let’s get comfortable talking about it as well. Because, as we said, it’s important.
Expert’s Answers For Readers’ Questions
Does magnesium make you poop?
Yes, magnesium helps you poop. As already discussed, the mineral helps the colon contract and aids the excretion process.
How much fiber do I need to poop regularly?
For an average American, the RDA of fiber is 38 grams for men and 25 grams for women (between the ages of 19 and 50 years). Beyond that, it is 30 grams per day for men and 21 grams per day for women (13). Meeting the RDA of fiber may ensure better colon health.
What foods to consume for solid stools?
Bananas, applesauce, rice, and toast are some of the stool-firming foods.
Any natural laxative foods?
Most of the foods you saw above are potentially good natural laxatives. Some other natural laxative foods include flaxseeds and aloe vera.
Does protein make you poop?
Excess protein can cause constipation as more water is needed to digest the protein. Protein is key, but don’t take it in excess.
Does pooping make you lose weight?
A diet high in protein may result in constipation; this is potentially due to the possible lack of fibre in one’s diet as well as lack of water. Protein is essential for health, but in excess it may cause constipation. Hence, a whole food diet that includes plenty of fibrous vegetables is key.
- “Epidemiology and management of chronic constipation in elderly patients” Clinical Interventions in Aging, US National Library of Medicine, National Institutes of Health.
- “Mechanism of action of dietary fibre in the human colon” Nature, US National Library of Medicine, National Institutes of Health.
- “Clinical benefits after soluble dietary fiber supplementation: a randomized clinical trial in adults with slow-transit constipation” Zhongua Yi Xue Za Zhi, US National Library of Medicine, National Institutes of Health.
- “The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial” Gastroenterology Nursing, US National Library of Medicine, National Institutes of Health.
- “Diets for Constipation” Pediatric Gastroenterology Hepatology & Nutrition, US National Library of Medicine, National Institutes of Health.
- “Healthy food trends – Chia seeds” Florida Health Finder.
- “Grapefruit, raw, pink and red” USDA National Nutrient Database.
- “Fermented foods” University of Michigan.
- “Phytochemicals as antibiotic alternatives to promote growth and enhance host health” Veterinary Research, US National Library of Medicine, National Institutes of Health.
- “Oranges, raw” USDA National Nutrient Database.
- “Naringenin induces laxative effects by upregulating the expression levels of c-Kit and SCF, as well as those of aquaporin 3 in mice with loperamide-induced constipation” International Journal of Molecular Medicine, US National Library of Medicine, National Institutes of Health.
- “Cabbage, cooked, boiled, drained” USDA National Nutrient Database.
- “Closing America’s Fiber Intake Gap” American Journal of Lifestyle Medicine, US National Library of Medicine, National Institutes of Health.