30 Healthy Foods That Will Help Keep You Regular
Updated: Jul. 12, 2019
Feeling heavy and sluggish from constipation? Take a closer look at this list of foods.
Look to your diet to get things moving!
Fresh produce and hearty beans are some of the high-fibre foods that make you poop. Whether you’re experiencing the discomfort of constipation or simply want to feel lighter, eating foods high in fibre and other nutrients can get you feeling better fast. Keep reading to learn which foods you should add to your diet.
Apples
Apples are high in fibre and contain about more than four grams per serving. Fibre helps food move through your intestines quickly so that you don’t end up feeling backed up. Be sure to eat the apple’s skin to get all the benefits; it contains pectin which acts as a natural laxative.
Clear Soup
When you’re feeling weighed down, a clear soup like this dill chicken soup is a gentle treatment to get things moving again. Warm liquids help add moisture, which makes it easier to resolve tummy troubles. Unlike coffee, a clear soup won’t dehydrate you, either.
Prunes
This one probably comes as no surprise; prunes are your grandma’s go-to constipation treatment, and for good reason. One serving contains six grams of fibre to help your body eliminate food fast. Not a fan of dried prunes? Drinking prune juice is just as effective. And if you have leftovers, mix them into this trail mix.
Wheat Bread
Whole wheat bread is loaded with insoluble fibre to help you feel better right away. Our intestines can’t absorb insoluble fibre, so they eliminate it fast. Try starting your day with whole wheat toast or enjoy your lunch sandwich on hearty wheat bread.
Kiwis
Kiwis are a gorgeous summer fruit loaded with health benefits. With one small kiwi containing over two grams of fibre, the fruit has also been shown to help stimulate movement in our intestines to allow food to pass quickly. Try adding sliced kiwi to your morning smoothie or sweeten up your afternoon with this fruit salsa.
Broccoli
Your mom was right when she told you to eat your broccoli. This green superfood contains a compound called sulforaphane; it can help regulate the bacteria in your gut and promote healthy digestion. Try steaming broccoli with garlic or enjoying it in a soup.
Beans
Just about any type of bean, from black bean to pinto, will help you in the constipation department. They are fibre powerhouses with over seven grams per serving. Beans contain both soluble and insoluble fibre, keeping things moving through your digestive tract. Get all the benefits of beans with this tasty side dish.
Grapes
Most fruits contain the most fibre content in their skins, which is why grapes are such a fibre superstar. Eating a handful of grapes will give you plenty of fibre from the skin, as well as liquid from the fruit. This helps make it easier to go to the bathroom.
Rhubarb
Most of us know rhubarb as strawberry’s sidekick in summer desserts, but this tart fruit can stand on its own. One stalk of rhubarb contains about a gram of insoluble fibre. It also contains a compound called sennoside A, which acts as a natural laxative.
Blackberries
- If constipation has got you down, toss a container of blackberries in your shopping cart next time you’re at the grocery store. One cup of sweet, juicy blackberries contains over eight grams of fibre! They’re also packed with antioxidants. Enjoy them on their own or tossed in your morning smoothie bowl.
Artichokes
Artichokes certainly shine when mixed with spinach for a creamy dip, but this green veggie has so much more to offer. They are high in vitamins and prebiotics, a type of fibre that helps promote healthy digestion.
Olive Oil
It’s a star in the Mediterranean diet for its heart benefits, but olive oil can help you poop, too. Olive oil acts as a natural laxative in the body and can help to promote healthy digestion. Try cooking veggies in fresh olive oil or using it to drizzle over this Avocado Caprese Crostini.
Kefir
When it comes to constipation, probiotics are a must. Probiotics promote the healthy bacteria in your gut that are responsible for digestion and eliminating food. Probiotic-rich foods like kefir can help to speed up your digestive tract and get things back on track fast. Learn how to make your own Coconut Kefir.
Sauerkraut
Pickled foods like sauerkraut are rich in healthy probiotics to help relieve constipation or even prevent it in the first place. Probiotics can also help you digest the lactose in dairy, which can sometimes contribute to constipation.
Flaxseed
Flaxseeds are a tiny superfood that pack a big nutritional punch. One tablespoon contains about three grams of soluble and insoluble fibre. In addition to easing constipation, their fibre content keeps you feeling full and satisfied after meals. Try tossing a spoonful in your daily smoothie.
Raspberries
Like blackberries, raspberries have a higher fibre content than strawberries or blueberries. They are also high in water content, helping your digestive tract to keep moving along. Enjoy them on their own, or if you’re feeling adventurous, add them to your homemade sorbet.
Pears
Pears are a tasty and juicy way to relieve constipation fast. In addition to being high in fibre (especially their skin!), they are a great source of sorbitol. This compound is found in certain fruits and acts as a natural laxative. Enjoy sliced pear with some cheese and nuts in the afternoon or bake with it for a healthy treat.
Oranges
Oranges are an easy and portable snack perfect for anyone who needs help getting things moving. They are high in fibre and vitamin C, which helps make poop softer and easier to pass. Make sure to grab a whole orange and skip the orange juice, though. They get their fibre from their pulp, so peel and eat or get fancy with this citrus cauli-couscous salad.
Dates
Dates are a naturally sweet snack that packs seven grams of fibre. Not only can their high fibre level help you poop, but it can also keep your blood sugar under control. Dates can be used in desserts to replace some of the recipe’s sugar or enjoyed on their own.
Almonds
A handful of almonds may just be the perfect snack. They’re high in healthy fat, protein and you guessed it—fibre. They are also high in magnesium, which helps to stimulate the digestive tract. Snack on them on their own, in trail mix or ground into this breakfast shake.
Chia Seeds
Good things come in small packages; a spoonful of chia seeds contains over five grams of fibre. Chia seeds also expand and turn into a gel-like consistency when they’re wet. This chia gel then moves food along your digestive tract, helping you eliminate that food more quickly and easily.
Leafy Greens
Sometimes the simplest solutions are the best. If you’ve been dealing with constipation issues, make yourself a hearty salad with spinach and other leafy greens. They contain insoluble fibre and are proven to ease symptoms of irritable bowel syndrome (IBS). If you are an iceberg lettuce fan, try making your salad with kale, arugula and spinach.
Figs
Skip the Fig Newtons and opt for the real deal to help prevent constipation problems. Four figs contain over seven grams of fibre and less than 200 calories. Figs can be enjoyed fresh or dried and are perfect topping on pizza.
Popcorn
Munching on everyone’s favourite theater snack could prevent your constipation problems (just skip the movie theater butter!) Try making your own popcorn on the stove to ditch the artificial ingredients and get all the health benefits.
Sweet Potatoes
Sweet potatoes are not just for Thanksgiving. Whether you’re enjoying them mashed with a bit of brown sugar or sliced and baked as hash browns, sweet potatoes are a delicious constipation cure. One serving contains four grams of fibre, as well as natural laxatives like pectin and cellulose.
Rye Bread
If your digestive tract has slowed down recently, ditch the white bread and try rye instead. Rye is higher in fibre and quickly binds with water molecules in your digestive tract. This allows it to push food along your system quickly, relieving constipation and even keeping you feeling full.
Lentils
Lentils are a fibre giant and can help reverse constipation almost instantly. One half-cup packs over eight grams of fibre, as well as other nutrients to support a healthy colon. Cooked lentils can be used as a salad topper or a hearty base for comforting soups.
Oatmeal
Ditch your morning bagel and heat up a piping hot bowl of oatmeal to get your digestive tract back in shape. One cup of oats has over 16 grams of fibre, so you’ll be feeling better in no time. Most packaged oatmeals are loaded with sugar and other artificial sweeteners, so make your own for a healthier and tastier start to your day.
Peppermint
A warm cup of peppermint tea won’t just ease nausea and stomach pain; it will reverse constipation as well. Peppermint has been proven to relieve constipation by relaxing the muscles along your intestines to allow food to move through faster.
Avocados
As if you weren’t obsessed with guacamole already, now it can keep your digestive tract healthy. Avocados are high in fibre and magnesium to help pull water back into your intestines to keep poop soft and easy to pass.
Next, read up on 12 lifestyle factors that play a role in your constipation.
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