- Constipation is surprisingly common, affecting as many as 20% of us regularly.
- Dietitians say prunes, kiwi and flaxseed can help. So can drinking coffee, warm water or kefir.
- Hydrating, chewing food thoroughly and moving regularly may also ease constipation.
After a few days without a satisfying trip to the bathroom, anyone would be desperate to get things moving. As uncomfortable as constipation may be, you’re hardly alone. Up to 20% of U.S. adults experience constipation on a regular basis.
As vexing as that may be, there are things you can do to get things going again. In fact, relief may be as close as your kitchen. According to dietitians specializing in digestive health, certain foods and drinks can do wonders for easing constipation–even when you haven’t gone in days.
Here are their top choices to provide the relief you need, stat.
Prunes
“It turns out that the old adage that prunes help with constipation is true!” says Kaytee Hadley, M.S., RDN, IFMCP. Research has found that prunes can help reduce hard, lumpy stools and promote more regular bowel movements in people with chronic constipation. Ditto for prune juice.
What makes them so effective? There are several mechanisms, says Hadley. For starters, prunes provide fiber (four prunes contain nearly 3 grams). That fiber draws water into the stool to keep it soft and moving easily. Prunes also contain sorbitol, a natural sugar that also pulls water into the colon, working as a natural laxative to help you go, says Hadley.
If you’re wondering how many prunes you should eat for relief, Kinga Portik-Gumbs, RDN, recommends about four prunes per day. That said, these sorbitol-rich fruits aren’t for everyone. “Because of the high sorbitol and fructan content, two types of FODMAPs, they may not be ideal for people who are sensitive to these FODMAP foods,” says Portik-Gumbs.
Kiwifruit
Several recent studies show that kiwifruits are highly effective at relieving constipation.,, One reason is their fiber. Two kiwis provide roughly 6 grams of fiber, giving you more than 20% of the Daily Value in one easy serving. And they have another advantage, says Samina Qureshi, RDN, LD. “Unlike prunes, which are high in sorbitol, kiwifruit is low-FODMAP and often much better tolerated by people who struggle with bloating or IBS,” she explains.
Studies show that eating two kiwifruits per day is the sweet spot. “MRI studies show that eating two kiwifruits daily increases both water and volume in the intestines, supporting regularity and comfort,” says Portik-Gumbs. In fact, research has found that eating two kiwis is more effective for easing chronic constipation than the laxative psyllium.
Ground Flaxseed
“Flaxseed has been shown to increase how often you poop and improve stool form,” says Qureshi. One study found that when people with functional constipation consumed 50 grams of flaxseed flour daily for four weeks, they went from having just two weekly bowel movements to seven! And another study found that folks with chronic constipation who consumed 50 grams of ground flaxseed powder daily for one month pooped more frequently and experienced less bloating.
These powerful little seeds work in several ways to get things moving. “Ground flaxseeds absorb water and form a gel-like texture in the gut that adds bulk, improves stool consistency and helps move waste along,” says Hadley. They may also foster the growth of beneficial gut bacteria linked to less constipation.
Plus, they couldn’t be easier to add to your day. “It’s a simple addition that can easily be added to smoothies, yogurt bowls or baked goods that can have a big impact!” says Qureshi.
Coffee
If you’re a coffee lover, you’ll be thrilled to know that a warm cup of coffee may be just what you need to kick your digestive system into gear. And it’s not just about caffeine, either. “Both regular and decaf coffee contain several different compounds that stimulate the muscles of the colon, which is why many people feel the urge to go shortly after drinking it,” says Hadley. In as little as four minutes after drinking coffee, the muscles in your colon start contracting, giving you the urge to go.
However, if you really want to get the ball rolling, have your coffee with breakfast. Morning is when your body’s digestive rhythms are most likely to be stimulated by food, so it’s the perfect time to nudge your gut, says Qureshi.
Warm Water
If coffee isn’t your thing, experts recommend starting your day with a cup of warm water. “Consuming warm water first thing in the morning can help stimulate the colon and increase the chances of a successful bowel movement,” says Portik-Gumbs.
Kefir
“What do yogurt, kefir, kombucha, kimchi and sauerkraut all have in common? These fermented foods and drinks provide beneficial bacteria that can help with constipation while supporting the microbiome,” says Hadley. While all of these are worth weaving into your rotation, kefir has research-backed benefits for constipation relief. For instance, one study found that people who drank kefir daily for eight weeks experienced less constipation, abdominal pain and bloating. A recent research review study confirms these findings, concluding that—in addition to easing constipation, abdominal pain and bloating—consuming fermented dairy products, like kefir, can also reduce gassiness.
Other Strategies to Get Things Going
Consuming these foods and drinks is a great start, but it’s not the only strategy that can spell relief. Next time you need some help pooping, give these expert-backed strategies a try.
- Try Some Light Exercise. “Gentle movement, like walking after eating, can help stimulate digestion and encourage bowel movements,” says Portik-Gumbs. Go for a stroll or do some gentle stretching after breakfast.
- Eat Slowly. “Take your time eating and chew foods thoroughly until they’re almost pureed,” advises Portik-Gumbs. “This gives your digestive system a kick start and helps with bowel-movement production.”
- Hydrate. “Staying well-hydrated keeps stool soft and easier to pass, which is especially important after several days of constipation when it gets hard and dry,” says Hadley. If you’re increasing your fiber intake, it’s especially important to drink more water to help fiber move through your body smoothly.
- Massage Your Belly. “A gentle clockwise belly massage can support your body’s natural ability to have a bowel movement,” says Qureshi.
Meal Plan to Try
Simple 7-Day Meal Plan to Help You Poop, Created by a Dietitian
Our Expert Take
Going for days without pooping feels like, well, poop. But certain foods and drinks can help. “Choosing the right foods and drinks can make all the difference in how quickly things start moving again,” says Portik-Gumbs. Fiber-rich foods and fluids are good general go-tos. But prunes, kiwifruit, ground flaxseed, coffee, warm water and kefir are especially great for prompting a poop. In addition to weaving these foods into your routine, be sure to hydrate well, chew your food thoroughly and work some gentle movement into your day. If all else fails, try a clockwise belly massage after eating. It just might help!
