I got a puppy a month ago, and let me tell you—she poops five times a day. The veterinarian told us that puppies are essentially pooping machines, but I’m in awe of how regular she is. If humans could have just one morsel of dogs’ consistency, we’d all be in a better place. Alas, we have to take matters into our own hands, and that starts with what we’re eating.
Gastroenterologists have been advocating for decades about incorporating specific ingredients into your diet for optimal gut health and, in turn, improved bowel movements. The most common seem to be leafy greens, whole grains, legumes and berries. However, to eat these frequently, they need to be accessible to us. Buying them isn’t enough—we need to store them properly to keep them within reach and preserve their nutritional value, whether in glass containers or open wire baskets. Below, we’ve rounded up the best ingredients for healthy bowel movements and optimal gut health, plus our favorite ways to store those foods.
Leafy Greens
OXO Good Grips 7-Cup Smart Seal Glass Round Airtight Food Storage Container
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Leafy greens are a powerhouse. For minimal calories and volume, they pack a huge punch of antioxidants and vitamins, as well as contain dietary fiber. All of those are excellent for digestion. Think spinach, kale and collard greens. The best way to keep these ingredients on hand and use them is to buy them fresh, gently dry them, then put the greens in an airtight container lined with paper towels to absorb moisture. Make sure to wash any greens just before you eat them—excess moisture is the enemy when keeping greens on hand.
Whole Grains and Dried Legumes
Bormioli Rocco Fido Airtight Glass Jar
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While grains (like brown rice, oats and farro) contain high levels of fiber and resistant starches, they are great for gut health. Legumes such as beans and lentils are incredible for your digestion, too. On whole grains, gastroenterologist Will Bulsiewicz, M.D. says “they’re gut-healthy foods, they’re longevity foods, and if you look at the evidence with heart disease, cancer, stroke, diabetes, all across the board.”
When these ingredients are dry, you’ll want to keep them in a cool, dry place like the pantry in non-porous glass containers that help keep oxygen out. They’re also great for reducing microplastics. My pantry only has Bormioli Rocco jars because they’re super durable, have an airtight latching seal and come in a variety of sizes, which is great if you shop in bulk.
Alliums
Caxxa Wire Basket
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Garlic, onions and shallots all contain prebiotics which help feed your healthy gut bacteria. Beyond that, they’re packed with antioxidants that aid with inflammation—something that happens in many of our digestive tracts. When it comes to storing these ingredients, I have found that so many of us somewhere along the way learned to keep them in the wrong place, whether in the refrigerator or a sunny spot on the counter. The rule of thumb is to treat these ingredients like the vampires they repel—keep them cool, dry and shielded from light. This wire basket ensures you get optimal airflow to prevent moisture buildup. Place it in your pantry to keep the bulbs fresh for months.
Cooked Grains and Legumes
Pyrex Colors Glass Mixing Bowl Set with Lids
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Circling back to grains and legumes: Cooked varieties are best kept in the refrigerator in an airtight container. Think meal-prepped rice, farro, chickpeas and black beans. I couldn’t go without the Pyrex glass bowls for meal prep because they make it so easy to store big batches of grains and even grain-like seeds, like quinoa. The variety of sizes means I always have the right one on hand, and the included lids are airtight and easy to find, because they’re color-coordinated to the bowl.
Berries
Pyrex Simply Store Glass Food Storage Container
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I’m sure I’ve never heard a medical professional not rave about the benefits of berries. In general, fruit is ideal for healthy bowel movements, thanks to hydration and fiber, but berries are a standout. Raspberries are specifically gastroenterologist-approved, with Bulsiewicz noting that “a cup of raspberries has about 7 grams of fiber—that’s like half of what the average American is getting per day.” They’re also low in FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) sugars, so they’re less likely to disrupt the digestive tract of anyone with irritable bowel syndrome.
The only qualm I’ve ever had with raspberries is that they seemingly go bad in minutes. Luckily, there’s a simple way around this. This Pyrex container is the ideal shape and size for berries, even if you’re only storing half a pint, because it allows for room and space to avoid stacking and overlapping. Keep them in the container, with or without paper towels, or use a tea towel to line the bottom to ward off any unwanted juices from causing mold. For raspberries, I’d likely leave the lid slightly ajar since they contain more moisture. For other berries, seal it airtight!
Broccoli
Organic Cotton Mart Reusable Cotton Mesh Produce Bags
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Broccoli is a high-fiber vegetable that contains about 5 grams per cup and is a source of sulforaphane. This compound can help prevent the overgrowth of harmful bacteria in your gut, promoting a healthier environment that aids with constipation. If you’re buying broccoli fresh, we recommend purchasing a whole floret and storing it in a loose-mesh produce bag to remove moisture and encourage air flow. If you’re leaving it for a few days, wrap it in a damp towel inside the produce bag. To get the most out of the vegetable, cut it into florets and let it sit for 90 minutes to optimize sulforaphane levels.
Spices
Zri Expandable Bamboo Spice Rack
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Spices have so many anti-inflammatory properties, making them an excellent addition to your diet for bowel health, because inflammation can lead to discomfort and irregularity. Adding spices to your morning coffee is an excellent way to incorporate them, though reaching for options such as turmeric, cinnamon, ginger and paprika is easier if they’re properly stored.
First and foremost: Grab good, single-origin spices in smaller glass jars. This keeps them fresh and avoids the pantry rotting that tends to happen with this ingredient. Second: Invest in a spice organizer. This model is one of my favorite kitchen additions because I can organize my spices and grab what I need quickly and easily, making it much more likely to go into my meals or beverages.
