Updated on September 23, 2024
Key takeaways:
- Constipation is a common condition that can affect people of all ages. But that doesn’t always make it an easy subject to talk about.
- The foods we eat, especially how much fiber is in them, can impact how often we poop. Drinking water and getting exercise are also important.
- We’re all different, but there are some issues with your pooping schedule that mean you should see a healthcare professional.
Table of contents
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Constipation affects almost one third of people at any given time. Many things affect how well your gut is working. But the food you eat makes a big difference. Some foods are much better than others for preventing or relieving constipation and helping you poop. Read on to learn more.
What causes constipation?
Constipation is a condition in which you have hard, dry stools that are hard to pass. You may have fewer than three bowel movements in a week. Sometimes it’s painful or difficult to go to the bathroom. And you might feel like you haven’t emptied your bowels completely.
Diet plays an important role in how often you poop.
In adults, certain conditions can also lead to constipation, including:
- Hypothyroidism
- Irritable bowel syndrome (IBS)
- Parkinson’s disease
- Diabetes
- Pregnancy
- Depression
- Stress
Constipation is also a side effect of some medications. But even without the above conditions or medications, many people still don’t have regular bowel movements.
In children, changes in diet, withholding stool, and issues around toilet training are common causes of constipation. But, for both adults and kids, the cause of constipation isn’t always clear.
What high-fiber foods can help you poop?
Along with getting regular exercise and drinking plenty of water, eating foods that are high in fiber can help you poop regularly.
Fiber comes from plants, so if you’re looking to add more high-fiber foods, think fruits and vegetables, whole grains, nuts and seeds, and beans.
- How often should you poop? What’s normal varies, but the most important thing is that when you poop, your stool is soft, formed, and easy to pass.
- Best and worst drinks for constipation: Water and some other drinks keep stool soft so that it can easily pass through the gut. Alcohol can make constipation worse.
- Why does coffee make you poop? For about 3 in 10 people, coffee makes them poop. Studies are beginning to provide some answers for why this is.
Most adults should aim to eat 22 g to 34 g of fiber each day. This amounts to roughly 4 to 5 servings of fiber-containing foods. Let’s look at some ways to get that recommended daily dose of fiber.
1. Fruits
Many fruits, including pears, berries, apples, prunes, cherries, and kiwis, are good sources of fiber. To get the benefits of the different kinds of fiber found in fruit (more on this below), be sure to eat the skin when possible.
2. Vegetables
Brussels sprouts, broccoli, artichokes, cauliflower, carrots, and spinach are just a few of the many high-fiber vegetables.
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3. Legumes
These are beans, peas, and lentils. There are lots of different tasty legumes to choose from, and plenty of easy ways to use them in salads, soups, or cooked into casseroles.
4. Nuts and seeds
Just a handful of almonds, pistachios, or pumpkin seeds, or a spoonful of chia or flaxseeds can deliver a healthy serving of fiber. Even cocoa beans are in this category. So, eating dark chocolate with cacao that’s 70% or higher can add to your daily fiber intake.
5. Whole grains
You eat some of these foods — like brown rice, quinoa, oats, and popcorn — whole. You consume others as cereal or flour. To see how much fiber you’re getting from packaged foods, look at the nutrition label.
How does fiber help you poop?
There are two types of fiber, both of which can help you poop. Soluble fiber dissolves in water. It makes stool softer and easier to pass. Insoluble fiber doesn’t dissolve in water. It adds bulk to the stool and moves it efficiently through the intestines.
In addition to helping you poop, a diet high in fiber will help with:
- Managing weight
- Managing blood glucose (blood sugar)
- Lowering cholesterol
- Reducing the risk of colon cancer
Why are fluids important for avoiding constipation?
When your body is even a little dehydrated, your stool can become harder, and your intestines can’t do their job as well. There’s no hard-and-fast rule for how much water you need to drink each day (and needs vary), but try to drink 8 to 10 cups (2 L to 2.5 L) every day. Small amounts of natural fruit juices like apple, pear, and prune juice can help with constipation, especially in children.
To drink more water throughout the day, try adding a little fruit for flavor. Or try carrying a water bottle with you. Drink water at meals, and ask for it if you’re out at a restaurant.
Tips for increasing your fiber intake
When you increase how much fiber you eat, start slowly, and drink plenty of fluids. Revving up your fiber intake too quickly can lead to bloating and gas, especially if your body isn’t used to foods with fiber.
Also, eat a variety of high-fiber foods to get both soluble and insoluble fiber. This provides the most benefits for your digestive system and overall health.
What are other foods that make you poop?
Coffee seems to bring on the need to poop in about a third of people. And while coffee also makes you pee more, it doesn’t cause dehydration if you drink only a few cups a day.
If you don’t like coffee or the way it makes you feel, drinking warm liquids is enough to help some people poop. Try a cup of tea, warm broth, or even a warm cup of water.
Regularly consuming olive or flaxseed oil seems to relieve constipation for some people. And chewing gum or eating food or candy with sorbitol makes some people poop as well.
Do probiotics help you poop?
Yes, probiotics — and prebiotics — can help prevent and relieve constipation.
Probiotics are foods or supplements that contain live bacteria. These bacteria are part of the normal makeup of a healthy body. Probiotics help constipation by increasing how quickly stool moves through the gut, and making the intestines contract more.
Prebiotics are foods or supplements (usually fiber) that help “good” gut bacteria flourish.
Foods that are great sources of probiotics include:
- Yogurt
- Kefir
- Fermented vegetables, like sauerkraut and kimchi
Prebiotic foods include:
- Garlic
- Seaweed
- Chicory root
Keep in mind that while probiotics can help you poop, they can also sometimes cause constipation when you first start taking them. This symptom is usually temporary.
When should you get medical help for constipation?
You can relieve or prevent most constipation with fiber, fluids, and regular exercise. There are also many over-the-counter (OTC) and prescription medications for constipation. They work in different ways, so talk with a healthcare professional about what’s best for you. Pregnant people and young children shouldn’t take medications for constipation without talking to a healthcare professional.
Call a healthcare professional if you:
- See blood in your stool
- Have abdominal pain or vomiting
- Notice a sudden or significant change in your regular bowel habits
A healthcare professional can help you explore possible causes and offer suggestions for treatment.
Frequently asked questions
Everyone’s body is different, and that includes how often we need to poop. But a healthy number of bowel movements for adults and children is anywhere from three times a day to three times a week. The stool should be soft, formed, and easy to pass.
The bottom line
Constipation is a common problem that affects most of us at one time or another. The good news is that there are many foods that can help you poop. Look for ways to add some tasty, high-fiber foods to your daily diet. And get plenty of hydration, and regular exercise, too. Your gut is just one part of your body that will thank you.
Why trust our experts?
Anne Jacobson, MD, MPH
Meredith Hoffa
Karen Hovav, MD, FAAP
The Unmentionables is a series that focuses on common curiosities about our bodies that, at some point, have been labeled as taboo, shameful, or embarrassing. But these are important questions we all have about our health, and we should be able to ask them. This series aims to dispel the stigma, normalize the discussion, and openly address these important health topics.
Don’t be shy. Someone else has the same question, so ask away!
References
Allen, P., et al. (2021). Pediatric functional constipation. StatPearls.
Bae, S. H. (2014). Diets for constipation. Pediatric Gastroenterology, Hepatology & Nutrition.
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