8 foods that can help you poop

Most of us experience constipation at least once in our lives. For some, constipation is regular occurrence. It’s uncomfortable, annoying and often very painful to pass a stool. But, chronic constipation can also be life-threatening, and increase your risk of bowel cancer, which is why it’s important to find a long-term solution to the problem.

One of the best places to start is our diet. What we eat determines the state of our gut health. Good food equals a good gut. Here are 8 foods that help you poop and will aid digestion:


High in fibre and rich in good fat, research also shows that flaxseeds may help relieve constipation symptoms. Once consumed, flaxseeds head to the digestive tract where they absorb water. This means that they add bulk, which can assist with regularity.


A traditional Korean side dish of salted and fermented vegetables, such as napa cabbage and Korean radish, Kimchi is growing in popularity in the western world. One reason is because fermented foods are attracting attention for their gut health benefits. Stanford researchers found that consuming a diet high in fermented foods such as kimchi increases the diversity of gut microbes. This, in turn, can help improve constipation.


Prunes have long been considered a natural remedy for constipation. In fact, research has shown that regularly eating prunes can help prevent getting backed up and may lower a person’s risk of developing colon cancer.

Green beans

Deciding what vegetables to add to your dinner tonight? Opt for some green beans and combat constipation! Just one cup of cooked green beans contains 4 grams of fibre! Fibre, which helps us stay fuller for longer, is extremely important for our digestive health and regular bowel movements.


Kiwis not only taste great, but this fruit, which contains vitamins C, E, K and folate, has also been shown to help stimulate movement in the bowel.

Aloe vera juice

Aloe vera has been popular for its soothing capabilities, especially for treating sunburn and some skin conditions, but as it turns out it can also help our digestive system too. It has a laxative effect that can quickly ease constipation. However, it can also cause abdominal cramps and diarrhoea in some people, so it’s important to speak to a health professional about how much to consume.

Chia seeds

Whether you add them to smoothies, mix them into yogurt and oatmeal, or sprinkle them on top of a delicious salad, chia seeds are great for our bodies. This versatile food is high in soluble fibre – the type that absorbs water and become a gelatinous substance to help with constipation by giving the stool bulk.


Here’s another reason to enjoy avocado on toast (wholegrain of course!) or guacamole. Not only is avocado high in fibre and pack a nutritional punch, it helps pull water back into your intestines, which can help you pass a stool more easily.

Are you suffering from constipation and need help? Contact me at Living Naturally today.