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Foods That Make You Poop – What To Eat To Have a Bowel Movement?

By Mark Slansky
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foods that make you poopThe number of bowel movements you have varies, depending on your health and/or diet. If you do not eat foods that make you poop, exercise and/or drink enough water, you may experience constipation. Constipation is a condition that occurs when you are either unable to pass stools or you have difficulty passing stools because of their hard texture. It is typically defined as one or two bowel movements a week. Lifestyle changes such as a healthier diet and physical activity can improve the texture, ease and frequency of your bowel movements. You can stimulate a bowel movement by eating foods that make you poop, exercising regularly and drinking 64oz. of water a day.

Let’s take a look at some foods that will increase your bowel movements and help you avoid constipation.

Foods Good for Bowel Movement

Fresh Fruits

A variety of fresh fruits can encourage bowel movements. Strawberries, blueberries, cherries, and blackberries can stimulate bowel movements by acting like a natural laxative in your body. Apples and apricots are rich in fiber, which can soften your stools and increase your urge to poop. Eating fresh fruits with peelings can improve your chances of having a bowel movement because vitamins, fiber and nutrients are stored in the peels. All-natural apple and prune fruit juices can also prevent and/or ease constipation in small children.

Whole Grains and Seeds

Other foods that can make you poop are whole grains and seeds. Whole grains (bran flakes, brown rice, fortified cereal and/or oat bran) are rich in fiber, which can ease constipation and increase the frequency of your bowel movements. Fiber stimulates bowel movements by pushing food through your intestines.

The most effective way to prevent constipation is to drink plenty of fluids and consume fiber foods that make you poop. Consuming 30g of fiber daily can help you maintain regular bowel movements. Seeds, like flaxseeds and sunflower seeds can also help you poop. Seeds travel through your intestines loosening blockages and cleaning out toxins that can cause hard stools and/or constipation.


Beans (navy beans, black beans, lima beans and pinto beans) are foods that make you poop. These healthy legumes contain large amounts of fiber, which helps to soften your stools and remove toxins and wastes from your body. In other words, beans keeps your gastrointestinal system (stomach, intestines and bowels) working at an optimal level. In fact, a half-cup of beans contains 2.6gm of fiber.


A variety of vegetables are not only rich in fiber, they also add bulk to your stools, encourage bowel movements and relieve constipation. Vegetables that make you poop include: corn, broccoli, lettuce, asparagus, spinach, cucumbers, Brussels sprouts, cabbage, spinach, artichokes, sweet corn, avocados and sweet potatoes. These vegetables contain between 4gm and 10gm of fiber. Eating dark, leafy greens and raw vegetables increases the amount of fiber you consume and therefore improves your chances of having regular bowel movements.


Chocolate, coffee, teas and colas are foods that make you poop. These foods contain caffeine, a stimulant that pushes wastes and toxins through your digestive system and eases constipation. Caffeine is also rich in magnesium, which can stimulate an urge to defecate shortly after consuming a caffeinated food and/or beverage.


If you are wondering what to eat to have a bowel movement then yogurt is a good choice. Yogurt contains a healthy bacterium that protects your body from harmful free-agents like infections, viruses and diseases. It also improves the condition of your gastrointestinal system and encourages bowel movements. For the best results, consume at least two cups of yogurt with lactobacillus (live active cultures) daily.

Prunes, Figs, Raisins and Dates

Other foods that make you poop include: prunes, figs, raisins and dates. Prunes can improve your body’s ability to push wastes and toxins through your digestive system, which supports regular bowel movements. Prunes aid in defecation by changing the chemical composition in your bowels. In other words, prunes improve the function of your intestines. Figs, raisins and dates are also foods that make you poop. They are not only high in fiber, but also good for softening your stools (so you are able to expel them easier), increasing bowel movements and relieving constipation.

Water and Natural Fruit Juices

Water and natural fruit juices are drinks that that make you poop. If you are experiencing constipation (hard, dry stools), increase your consumption of fluids. Drinking water and/or natural fruit juices throughout the day can help keep you hydrated, which is essential for regular bowel movements. Hydration is needed to help move your stools through your bowels. Avoid alcohol because it can actually dehydrate you and increase your risk of constipation.

Mayo Clinic. (2013). Constipation. Retrieved from http://www.mayoclinic.com/health/constipation/DS00063
Medline Plus. (2013). Constipation: Self-care. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000120.htm
Merck Manuals Online Medical Library. (2013). Bowel problems in infants and young children. Retrieved from http://www.merckmanuals.com/home/childrens_health_issues/problems_in_infants_and_very_young_children/bowel_problems_in_infants_and_young_children.html?qt=laxative%20foods&sc=&alt=sh
National Digestive Diseases Information Clearinghouse. (2013). Fecal incontinence. Retrieved from http://digestive.niddk.nih.gov/ddiseases/pubs/fecalincontinence/index.aspx

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