20 Foods That Help You Poop

Is it just us or did everyone suddenly become OK with talking about poop? Honestly, we’ve always been on board with that. After all, regular elimination is key for everything—from removing waste from the body to banishing bloat. Luckily there’s a lot we can do to support regularity, like putting healthy, whole foods on our plate. But the key to healthy bathroom habits is to consume adequate amounts of fiber. Soluble Fiber vs. Insoluble Fiber Quick refresher: there are two types of fiber—soluble fiber and insoluble fiber. Soluble fiber is best known for its ability to bind with glucose (or sugar) in the gut and slow down its absorption into the blood. Soluble fiber also binds with cholesterol, helping to carry it out of the body. When it comes to bowel movements, or BMs, soluble fiber-rich foods help to thicken the stool. Translation: these foods are extra important if you’re dealing with diarrhea. Insoluble fiber, on the other hand, is known to speed things up in the GI tract. Basically, it’s your BFF if constipation is your primary concern. Any plant food that contains fiber will naturally contain a combination of both soluble and insoluble fiber. The only difference is that some have a greater proportion of soluble to insoluble, or vice versa. Just remember: both types of fiber are important for health, and plant foods will naturally contain a mixture of the two. So as long as you’re eating your fruits and veggies (and nuts and beans and whole grains and water), you’re golden.  Keep Healthy Fats in the Mix When it comes to fats, striking a balance is key for healthy digestion. That is, a diet packed with unhealthy fats can contribute to slowed digestion, bringing on bloat and constipation. Plus, foods high in the types of fats we want to limit (think: bacon, processed cheeses, packaged snacks) typically don’t contain any fiber.  Putting too little fat on your plate is also not a good idea, since nutrient-dense fats like nuts, seeds, and avocado are naturally loaded with gut-friendly fiber. Healthy fats are also critical for everything from maintaining hormone health to fighting inflammation and lowering heart disease risk, so it’s essential to include them in the diet. Stay Hydrated  And don’t forget about water. Adequate hydration (psst, go pour yourself a cup of H2O right now!) keeps our cells happy and our energy levels optimized. Water also supports healthy digestion by helping to soften and move material through our GI tracts. Still, sometimes we all need a little extra help to “get going,” so to speak. Read on for 20 foods that can help you poop. Foods That Make You Poop Apples Apples are packed with soluble fiber but eat them with the skin on and you’ll get a hit of insoluble fiber, too. Pair an apple with a couple spoonfuls of almond butter for even more nutrients and longer-lasting fullness. Bonus points if you’re able to opt for organic because conventional apples are among the top 12 fruits and vegetables with the highest levels of pesticide residue.  Artichoke We might adore artichokes in a dip, but this superfood has so much more to love about it. Like so many of the foods on this list, artichokes are a great source of fiber, with 6 grams in each one. Some of that fiber is in the form of inulin, which acts as a prebiotic, helping keep your gut healthy and strong. And artichoke’s gut benefits don’t stop there. Cynarin, a compound that occurs naturally in artichokes, may reduce bloat and gas by improving digestion of some fats, stimulating bile production and generally helping move things along in the gut.  Avocado Not just a trendy toast topper, avocados are an excellent source of fiber (both soluble and insoluble) that can help relieve constipation. One cup of sliced avocado contains 10 grams of fiber. As a bonus, avocados are loaded with nutrients, including heart-healthy oleic acid, a monounsaturated fatty acid that can lower cholesterol and reduce inflammation.  Beans  If you’re struggling with constipation, beans (and other legumes like lentils) can bring on BMs thanks to their high fiber content. Just ½ cup of black beans puts 7 grams of fiber on your plate.  Heads up: beans can bring on bloat and gas in some susceptible individuals. Why? Not only are they packed with fiber, but they also contain a certain type of carbohydrate, called raffinose, that can be hard to break down in the body. As a result, some people experience GI discomfort after eating them. Start by incorporating small amounts of beans in your diet, then scale up depending on your tolerance.  Brown Rice Whole grains in general are a great source of fiber, and brown rice is no exception. Whereas white rice has its outer bran layer removed, brown rice remains intact and therefore serves up more fiber. For a complete breakdown of how the two stack up nutritionally, check out our guide to white versus brown rice. Chia Seeds Have you ever noticed that chia seeds plump up when submerged in liquid (think: chia pudding)? The soluble fiber-rich seeds essentially do the same thing in your gut, meaning they expand and help you stay full for longer. Added bonus: they’re one of the only plant sources of omega-3 fatty acids.  Farro Farro is far from an empty carb. In fact, this grain offers some impressive health benefits. For starters, it’s loaded with fiber and protein helping keep you fuller longer while getting your digestion moving along. It’s also an excellent source of iron and magnesium. Just remember that you can’t completely remove gluten from Farro, so it’s not a good bet for people with gluten intolerance or celiac disease. RELATED: 2 Farro Salad Recipes You NEED in Your Life Kiwi Kiwi is high in both soluble and insoluble fiber. And now a randomized study has shown that two peeled kiwi per day improved chronic constipation and was better tolerated than other natural remedies. For a