9 Healthy foods that help you poop and relieve constipation

Heather Campbell
 min read

If you’re looking for healthy foods that help you poop and relieve constipation, you’ve come to the right place.

9 healthy foods that help you poop and relieve constipationWe discuss 9 high-fiber foods that will get those bowels moving: dried fruits, broccoli, red fruits and berries, apples, spinach, chia seeds, pears, legumes, and nuts.

Healthy foods that help you poop and relieve constipation: Introduction

Can you sometimes not poop a few days in a row? 

Constipation is a common bowel problem, and it can be annoying and even cause hellish pains. 

Would you rather not have constipation ever again? Then you really need to start eating and drinking differently. On the menu? Fiber and water!

Going to the bathroom more easily

This blog post will talk all about bowels, bowel movements, constipation, and the texture of your stool. 

Your body needs fiber to move your food through the intestinal tract.

So be sure to drink plenty of water. This will make your bowel movements softer, so they pass more easily. 

Listed below are the 9 most fiber-rich foods for people struggling with constipation.

These 9 high-fiber foods help you poop and relieve constipation

Dried fruits

Want a tasty, healthy snack on the go? Then try dried fruits:

  • prunes
  • raisins
  • figs
  • apricots
  • dates

These are excellent remedies for problems in the intestinal system.

Dried fruits are rich in fiber and have a laxative effect. These high-fiber, natural foods can help your bowel movements!


Broccoli is often included in lists of healthy foods. Obviously, the green wonder is an excellent source of vitamins, protein, and, most importantly, fiber. 

Eating lots of vegetables is essential for good digestion. Add a cup of cooked broccoli to your lunch or dinner, for example.

Berries and red fruits

Berries are natural donors for your body. They are praised for their antioxidants and other useful nutritional values. 

Fiber is mainly in the tiny seeds of fruits:

  • raspberries
  • strawberries
  • blackberries 

With summer on the way, it’s no torture to put berries on the menu. There are many ways to eat more berries:

  • eat them plain
  • in your yogurt
  • in a milkshake
  • on toast
  • with some ice cream


An apple a day actually keeps the doctor away. And in the case of stool problems, it’s really true.

An apple with skin contains a ton of fiber. This is the case for many other fruits as well. 

The skin of an apple is a good source of insoluble fiber that acts as a natural laxative for your body.


Want to add some greens to your serving of meat or pasta? Then mix in a cup of spinach!

It’s full of fiber and magnesium, a mineral that promotes bowel movement. Magnesium is often used in laxatives for this reason.

Chia seeds

Chia seeds are a handy remedy for adding more fiber to your diet. These tiny, black seeds are stuffed with fiber. You can mix them in all kinds of dishes:

  • sprinkle them on your fruit salad
  • put some in your smoothie or yogurt
  • use them as a salad topping


Pears don’t actually get enough credit. However, they are full of antioxidants and vitamins.

Pears are one of the most fiber-rich fruits. Pears are the perfect fruit to get your bowels back in action if you suffer from constipation. 


This group of vegetables includes beans, lentils, and peas. 

Legumes are delicious, healthy, and packed with fiber, protein, vitamins, and minerals. These can do wonders for your body! 

Mix them in your salad, soup, or pasta. Start eating legumes slowly, especially if you are not used to them. Build up gradually and avoid overly large portions.

Also, don’t put legumes on the menu too often (no more than twice a week). 

But be careful: Legumes contain toxic saponins that damage the intestinal wall if the intestines are loaded with them too often.


Do you frequently feel constipated? Then eat a handful of nuts every day, for example:

  • peanuts
  • pistachios
  • almonds
  • walnuts

Eat them plain, with some yogurt, in a salad or swirl them into a pesto. Nuts are a wonderful source of proteins and healthy fats.

Healthy foods that help you poop and relieve constipation: Conclusion

The 9 high-fiber foods discussed here can help you relieve constipation and get that poop out of your bowels ASAP: nuts, legumes, pears, chia seeds, spinach, apples, berries and red fruits, broccoli, and dried fruits.

Other helpful toilet-related information:

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More