Need a little help getting things moving?
You’re not alone. Constipation or slow digestion happens to just about everyone at some point—and sometimes your body just needs a gentle nudge in the right direction.
The good news? Certain foods can help support more regular bowel movements.
Let’s get into it.
⚡ Quick Answer
Foods that may help you poop usually contain fiber, water, or naturally occurring compounds that can soften stool or stimulate bowel activity. Good options include prunes, coffee, kiwi, apples, leafy greens, beans, and plenty of fluids.
The National Institute of Diabetes and Digestive and Kidney Diseases recommends eating enough fiber and drinking plenty of liquids to help prevent and relieve constipation.
1. 🟤 Prunes (The Classic)
If there’s a classic food for getting things moving, it’s prunes.
Why they may help:
- High in fiber
- Naturally contain sorbitol, which can draw water into the bowel
- May help soften hard stool
Clinical research supports this one. A randomized trial found that prune juice reduced hard, lumpy stools and improved constipation symptoms in people with chronic constipation. Another study comparing prunes, kiwi, and psyllium also found improvements in bowel movements.
👉 A well-studied food option for constipation
2. ☕ Coffee
Coffee doesn’t just wake you up—it can wake up your gut too.
Why it may work:
- Can stimulate activity in the colon
- May trigger the urge to have a bowel movement in some people
In a small study using measurements inside the colon, both caffeinated and decaffeinated coffee increased colonic activity compared with water.
👉 Some people notice the effect fairly quickly
3. 🥝 Kiwi
Kiwi is one of the most underrated digestion helpers.
Why it may help:
- Contains fiber
- Has a high water content
- Has been studied specifically for constipation
Randomized clinical research has found that eating kiwi regularly can increase complete spontaneous bowel movements and reduce straining in people with constipation.
👉 Gentle, food-based support for regularity
4. 🍎 Apples
Apples contain pectin, a type of soluble fiber.
Why they may help:
- Add fiber to your diet
- Can help increase stool bulk
- Contribute fluid as well as fiber
The NIDDK includes fruits such as apples among good dietary sources of fiber for people trying to prevent or relieve constipation.
👉 Bonus: easy to eat almost anywhere
5. 🥬 Leafy Greens
Spinach, kale, collard greens, and other vegetables can help you get more fiber into your diet.
Why they may help:
- Provide dietary fiber
- Contain water
- Help increase your overall intake of plant foods
The NIDDK recommends vegetables and other high-fiber foods as part of a diet aimed at preventing or relieving constipation.
👉 A good everyday choice for staying regular
6. 🫘 Beans
Beans are powerful when it comes to fiber.
Why they may help:
- Very high in dietary fiber
- Help increase stool bulk
- Their fermentable fibers can also feed bacteria in the gut
Beans, lentils, chickpeas, and other legumes are among the high-fiber foods specifically recommended by the NIDDK for constipation.
👉 Just… maybe don’t go from zero beans to three bowls overnight
Adding fiber too quickly can increase gas and bloating, so it’s usually better to increase it gradually.
7. 💧 Water (Yes, Really)
Not technically a food—but still important.
Why it matters:
- Helps keep stool softer
- Helps dietary fiber work more effectively
- Helps prevent dehydration
The NIDDK specifically recommends drinking plenty of water and other liquids when increasing fiber because fluids help make stool softer and easier to pass.
👉 Fiber works better when you’re adequately hydrated
🧠 So… What Actually Works Fastest?
There isn’t one food that works fastest for everyone.
Some people notice that coffee triggers a bowel movement fairly quickly. Prunes and kiwi have better clinical evidence for improving constipation when eaten regularly. And for long-term regularity, getting enough fiber and fluids is more important than relying on a single quick fix.
A simple way to think about it:
- Coffee → may trigger bowel activity quickly for some people
- Prunes or kiwi → well-studied food options for constipation
- Fiber + fluids → better foundation for regularity
⚠️ A Quick Note
If you’re constantly struggling to go, it might be worth looking at your overall diet, hydration, physical activity, medications, and routine—not just quick fixes.
The NIDDK notes that constipation can often improve with dietary changes, enough fluids, physical activity, and other lifestyle measures.
Persistent constipation, blood in your stool, significant abdominal pain, vomiting, unexplained weight loss, or other concerning symptoms are good reasons to talk with a healthcare professional.
💬 Final Thought
Your digestive system likes consistency.
Start simple, stay hydrated, gradually increase fiber if you need more of it, and pay attention to what works best for your body.
👉 You can also read our Poop Colors Explained guide for more insight.
👉 Want to understand what your poop is telling you? Check out the Poop Chart.
👉 Thinking about testing your gut? Read Best At-Home Gut Tests Ranked.
👉 Feeling bloated often? Read Bloated Again? What Your Gut’s Trying to Tell You.
Sources & Further Reading
Chey SW et al. Comparative effectiveness of green kiwifruit, psyllium, and prunes in chronic constipation. What Your Gut’s Trying to Tell You
National Institute of Diabetes and Digestive and Kidney Diseases: Eating, Diet & Nutrition for Constipation.
National Institute of Diabetes and Digestive and Kidney Diseases: Treatment for Constipation.
Rao SSC et al. Is coffee a colonic stimulant?
Bayer SB et al. Two Gold Kiwifruit Daily for Effective Treatment of Constipation in Adults—A Randomized Clinical Trial.
Yamamoto T et al. Prune Juice Containing Sorbitol, Pectin, and Polyphenol Ameliorates Chronic Constipation.