When you’re cluttered, the solution to pooping immediately may be as simple as what’s on your plate. Fortunately, there are many foods that can help you get things done quickly.
You can avoid constipation and other toilet-related problems with a diet rich in nutritious foods that support healthy digestion while bulking and softening your stools. But what are the number one foods to eat when you’re craving a quick and productive number two? We asked registered dietitians to share their options for foods that help you poop immediately.
These foods work in different ways thanks to their high fiber content, natural laxative compounds, and hydration-promoting nutrients. “Fiber helps with constipation by adding bulk to stools, which can make them easier to pass. It also helps soften stools and promote regular bowel movements by absorbing water in the intestines,” explains Trista Best, MPH, RD, LD, has Balance One Supplements. Laxatives like sorbitol soften stools, and nutrients like magnesium improve intestinal motility.
Read on to learn the 16 foods dietitians recommend to help you poop. And once you’ve found relief (get it?), consider pairing them with one of these 8 drinks to help you poop immediately to overcome the feeling of extreme weakness and bloating.
Sweet potato

“Sweet potatoes may make bowel movements easier because they are rich in insoluble fiber,” according to Carrie Gabriel MS, RDNof steps 2 Nutrition. “Insoluble fiber gives bulk to your stools, this bulk stimulates your digestive system and promotes bowel movements.”
“It’s anecdotal,” adds Kacie Barnes, MCN, RDNfounder of Mama Knows Nutrition, “but it’s THE most common food I hear from clients that they say promotes BM for their family!”
Prunes, raisins and other dried fruits


“Dried fruits, especially prunes, are another great tool for supporting bowel regularity,” says Barnes. “As well as being a good source of fiber – which we know helps support intestinal motility in general – prunes are also a good source of sorbitol. Sorbitol is a sugar alcohol that helps speed things up in the intestine.”
Best adds that because dried fruits like prunes, as well as raisins and apricots, are high in sorbitol, it can “help soften stools and stimulate bowel movements.”
“You don’t want to overdo it,” advises Barnes. “But if you suffer from constipation, the sorbitol and fiber in dried fruits like prunes can help get things moving in the right direction. Prune juice works too, and you can mix it with another juice if You don’t like its flavor!”
Chia Seeds


Best says chia seeds can help thin your gut because they’re “rich in fiber and can absorb water to help bulk up stools and stimulate bowel movements.”
“Chia seeds are a great source of soluble fiber, which helps create bulk in stools and move them through your digestive tract.” Sarah Anzlovar, MS, RDN, LDN, owner of Sarah Gold Nutrition, LLC, tells Eat this, not that! “Make sure you drink plenty of water, as this helps the chia fiber do its job,” she adds.
Flax seeds


“Another great source of soluble fiber, flaxseed dissolves in water and helps move stool through the large intestine,” says Anzlovar.
According to Best, flaxseeds are also “rich in fiber and omega-3 fatty acids, which can help lubricate the intestines and promote bowel movements.”
Kiwis


“Research showed that eating kiwi every day helps reduce the time it takes for stool to move through the intestines and increase the frequency of bowel movements,” says Anzlovar. “Experts think this could be due to a mixture of antioxidants , fiber and fiber. water content of kiwis.
Additionally, Best notes that kiwis can effectively help relieve constipation because they “contain an enzyme called actinidin, which may aid digestion and promote bowel movements.”
Lawyer


“Avocados are high in fiber and contain healthy fats that can help lubricate the intestines and promote bowel movements,” says Best.
“Just half of an avocado provides you with six grams of dietary fiber, enough to aid in bowel movements,” adds Gabriel. “Avocados are also high in magnesium, which attracts water to your intestines. This softens your stool and makes it easier to pass.”
Whole grains


“Whole grains contain natural laxatives and nutrients, such as magnesium and sorbitol, as well as insoluble fiber that helps promote regular bowel movements,” says Best.
Gabriel echoes these sentiments: “Whole grains contain significant amounts of soluble fiber that can make you feel full and also help move materials through your digestive tract,” she says. “Soluble fiber also improves stool bulk and promotes healthy bowel movements overall.”
Citrus


“Citrus fruits like oranges, grapefruit, lemons, and limes are rich in vitamin C and fiber, which can help stimulate bowel movements and improve digestion,” says Best.
Peppermint oil


Although Best notes that it’s the only item mentioned that doesn’t contain fiber, she also says that peppermint oil can still help relieve constipation because it “contains compounds that can help relax the muscles of the digestive tract and to relieve constipation.
Bananas


This golden, nutrient-rich treat can help you poop because, as Best notes, bananas “contain fiber and potassium, which can help regulate digestion and promote bowel movements.”
Black beans


Best says black beans are another nutritious, versatile food that helps you poop immediately because they’re “rich in fiber and contain nutrients like magnesium, which can help promote regular bowel movements.”
Broccoli


“Broccoli contains sulforaphane, which may help improve digestion and prevent constipation,” says Best.
Pears


When you’re feeling constipated, pears are a sweet snack that can help rebalance your gut. That’s because, as Best points out, they “contain a type of soluble fiber called pectin, which can help soften stools and stimulate bowel movements, as well as sorbitol, a natural laxative.”
Figs


“Figs are high in fiber and contain a natural laxative called pectin, which can help promote bowel movements,” says Best.
Pumpkin


Pumpkins can do more than just serve as decorations for Halloween. Eating this gourd can also help provide some relief when your bowel activity (or rather lack thereof) starts to get scary.
According to Best, pumpkins “contain an amino acid called cucurbitacin, which may help relieve constipation and improve digestion.”
Plus, they contain “high amounts of fiber and potassium,” says Gabriel. “While fiber stimulates bowel movements, potassium provides electrolytes to the body, making stool easier to pass.”
Leafy vegetables


Great for your body and overall health, leafy greens are another effective way to help you poop, as they are “rich in fiber and magnesium, which can help promote bowel movements and improve digestion “, explains Best.
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