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Top Ten Foods That Make You Poop – Ready Your List!

Are you having a hard time pooping? Do you have a regular bowel movement? Do you often feel full and heavy? That might be constipation. So here we’ll tell you ten foods that make you poop.

To begin with, what is constipation?

This is the slow movement of food along the digestive tract which leads to hard and lumpy stool. A person can feel constipated for a short while, while others can have chronic constipation. Chronic constipation is long term and can affect the quality of life. It’s a good thing that this can be addressed with fiber-rich food!

Let’s get started.

Foods that make you poop

#1 Prunes

Prunes are natural laxatives for two reasons

  1. It contains 2 grams fibers per 28 grams serving
  2. It is rich in sorbitol – a sugar alcohol that helps constipation by drawing water into the intestines

The mix of these two helps soften the stool while improving consistency and stool frequency.

#2 Apples

Apples are good sources of fiber, with 4 grams of fiber for every small apple (149 g). Not only that, but it also has pectin, a type of soluble fiber that has a laxative effect. 

Apples are easy to include in the diet. You can top them on salads, juice them, or eat them as snacks. 

#3 Pears

Pears are another fiber-rich fruit that is also rich in sorbitol. They are rich in fructose, a sugar absorbed at a slower rate and can only be metabolized by the liver.

Like apples, pears bring a fun addition to salads, sandwiches or as is.

#4 Beans and Lentils

Beans, lentils, and peas are other good sources of fiber. This group has both soluble and insoluble fiber. A half-cup of cooked lentils (99 g) can give you 7.8 grams of fiber. This accounts for 31% of the daily recommended needs for fiber.

Adding beans and lentils to the diet is a bit tricky, but you can add it to soups and salads. You can also make a hummus dip containing different lentils or add them to burgers or meat dishes. 

#5 Flaxseed

Flaxseed is loaded with both soluble and insoluble fiber. It is also very easy to incorporate into the diet since you can top it to salads, desserts, and sandwiches.

They are so easy to add to the diet that you can ground it and top it to dishes. Another way is to bake it to pastries and bread for that extra texture. 

#6 Coffee

As a part of an average person’s morning routine, coffee gives a big boost to people. Caffeine, the major reason for this, is a stimulant. This means that it can also stimulate the movement of the digestive tract. It may serve as a quick fix for the slow movement of the muscles for digestion, hence making you poop.

#7 Oatmeal

Oatmeal is another breakfast food that makes you poop. It’s rich in both soluble and insoluble fibers, and we all know what that means! Smoother travel, more bulk, and form, but softer poop coming through!

#8 Grapes

Grapes are high in water and insoluble fiber. Not only that, but they are also loaded with fructose.

As mentioned before, fructose is difficult to digest, and that some people are sensitive to this sugar. This insensitivity leads to bloating, upset stomach or diarrhea. 

Grapes are best eaten with the skin on, for that fiber boost.

#9 Yogurt

This sour, tangy food is a probiotic. It contains helpful bacteria for the gut to aid in the digestion process. Yogurt helps the local gut bacteria to be healthy and help displace the harmful bacteria in the tummy.

#10 Water

Classic, old-fashioned and often overlooked but is needed by the body. That’s the deal with water. You can get it in its basic form or from fruits and vegetables. 

Water helps push the stool out quickly. It also helps make the stool soft and easier to pass through the gut. 


The effect of these foods varies from person to person. Some may feel an immediate effect, while others may have to wait for it, or not feel anything at all. Still, nothing beats a balanced diet, staying hydrated, and a healthy lifestyle.

[thrive_toggles_group”][thrive_toggles title=”References” no=”1/1″]https://www.wellandgood.com/good-food/foods-that-make-you-poop-immediately/ https://www.healthline.com/nutrition/14-foods-help-you-poop https://www.healthline.com/nutrition/best-foods-for-constipation https://www.medicalnewstoday.com/articles/322382.php https://www.wellandgood.com/good-food/foods-that-make-you-poop-immediately/ https://www.webmd.com/digestive-disorders/ss/slideshow-foods-make-you-poop[/thrive_toggles][/thrive_toggles_group]


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Nicole Castaneda - RND

Nicole is a professional Nutritionist-Dietitian who advocates for food variation, moderation and the effect of food choices on the body. She loves to write light and easy to understand articles about food and gut health.

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