- The foods you eat can help promote bowel regularity and decrease risk of constipation.
- Foods like popcorn, bananas and oats contain nutrients to help you stay regular.
- Staying hydrated, exercising regularly and prioritizing fiber can also help.
Foods often get sorted into “good” and “bad” categories, usually because of carbohydrates or sugar. But those labels rarely tell the whole story, especially when it comes to digestion. Some of the foods that get side-eyed for being “too starchy” or “too sugary” can actually help you poop.
That’s because many of these so-called “bad” foods contain fibers, natural sugars and bioactive compounds that draw water into the intestines, feed beneficial bacteria or stimulate motility. In other words, these ingredients help get things moving.
We asked dietitians to break down the surprising “bad” foods that can actually support regularity and keep your digestive system on track.
1. Prunes
“Prunes often get dismissed as ‘too sugary,’ but they’re one of the best-researched foods for constipation relief,” says Val Warner, M.S., RD, CSSD. “Prunes are rich in polyphenols, sorbitol and fiber, which help soften stool and support easier, more complete bowel movements.” ,
Sorbitol, a naturally occurring sugar alcohol, has osmotic properties, meaning it pulls water into the gut to soften stool and make it easier to pass. Paired with fiber and antioxidants, prunes act as a powerful, natural laxative.
2. Coffee
“People love to hate on coffee because of the caffeine, but when used intentionally, it’s one of the most effective natural ways to stimulate a bowel movement,” says Warner. Coffee improves gut motility by increasing contractions in the colon.
Caffeine enhances nerve activity in the gut, while polyphenols—like chlorogenic acid—may help stimulate peristalsis, the muscle contractions that move stool through the intestines.,
Preparation methods, such as the type of bean or amount of grounds, can affect caffeine and polyphenol content. Still, research consistently shows that regular coffee consumption is linked to these digestive benefits.,
3. Bananas
Bananas often get a bad rap for their sugar content, and some think they may cause constipation rather than help you poop. However, bananas—particularly less-ripe ones—contain resistant starch, a type of fiber fermented by gut bacteria.
“This resistant starch serves as food for beneficial gut bacteria, leading to the production of short-chain fatty acids (SCFA), such as butyrate, which supports colon health and regularity,” explains Kinga Portik-Gumbs, RDN. “Studies have shown that resistant starch can make up nearly 50% of the carbohydrate content of less-ripe bananas,” she adds. This makes them particularly helpful for supporting regular digestion.
If constipation is an issue, ripened bananas may be a better choice, as they contain more simple sugars and soluble fiber, which can promote gentler bowel movements.
4. Oats
Sometimes oats are vilified for their carbohydrate content, but they’re actually an excellent source of fiber. In particular, they’re rich in beta-glucan, a soluble fiber that helps bulk up stool while being gentle on the digestive tract.
One study found that participants who consumed an oat flour mix alongside legumes had more type 4 bowel movements on the Bristol stool chart compared to those who ate a rice mix. Type 4 stool is smooth, fully formed and soft—often considered the ideal bowel movement.
5. Popcorn
“Many people label popcorn as ‘junk food,’ but air-popped popcorn is actually a high-fiber whole grain that supports regularity,” says Warner. “Popcorn is naturally high in insoluble fiber, which adds bulk to stool and can speed up how quickly things move through the intestines.”
For the best digestive benefits, choose popcorn that’s low in butter, salt and added oils, as these ingredients can quickly turn a digestion-friendly snack into something less healthy.
6. Legumes
“Beans and legumes get a bad reputation for being ‘too high in carbs,’ but they’re loaded with fiber and beneficial compounds that support bowel movements and overall gut health,” explains Warner. They provide both soluble and insoluble fiber, including resistant starches that help promote regularity.
Whether it’s lentils, chickpeas, black beans or kidney beans, adding legumes to meals is one of the most effective ways to boost fiber intake and support healthy digestion.
Other Tips to Help You Poop
- Stay Hydrated. Make sure to drink enough fluids throughout the day to stay hydrated. “Even mild dehydration can slow digestion,” says Warner.
- Incorporate Daily Movement. Regular exercise helps move stool through the digestive tract. Warner recommends mini walks after meals, gentle yoga or twist-based poses to help stimulate the digestive tract and get things moving.
- Consider Supplements. Specific supplements, such as prebiotic fibers and probiotics, may help you poop. However, not all supplements are created equal, notes Warner, who advises against buying just any probiotic product. Working with a registered dietitian can help you determine which prebiotic or probiotic strain is best to support your bowel regularity.
- Increase Fiber. Fiber helps you poop by increasing stool bulk and water content, making it easier for stool to move through the digestive tract. Gradually increase fiber intake and stay hydrated to prevent constipation or stomach upset.
Our Expert Take
Prunes, coffee, oats, popcorn, bananas and legumes sometimes get a bad reputation, but they can be powerful allies for digestion. These foods help draw water into the gut, promote gut motility and feed beneficial bacteria to support regular bowel movements.
If you experience constipation, try adding one or two of these foods to your routine, stay well hydrated and include gentle daily movement. No single food is “good” or “bad”—it’s the combination of nutrients working together that keeps your gut happy and healthy.
