Key takeaways:
Constipation is a common condition that can affect people of all ages. But that doesn’t always make it an easy subject to talk about.
The foods we eat, especially how much fiber is in them, can impact how often we poop. Drinking water and getting exercise are also important.
We’re all different, but there are some issues with your pooping schedule that mean you should see a healthcare professional.
Constipation affects almost one third of people at any given time. Many things affect how well your gut is working. But the food you eat makes a big difference. Some foods are much better than others for preventing or relieving constipation and helping you poop. Read on to learn more.
What causes constipation?
Constipation is a condition in which you have hard, dry stools that are hard to pass. You may have fewer than three bowel movements in a week. Sometimes, it’s painful or difficult to go to the bathroom. And you might feel like you haven’t emptied your bowels completely.
Diet plays an important role in how often you poop.
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In adults, certain conditions can also lead to constipation, including:
Constipation is also a side effect of some medications. But even without the above conditions or medications, many people still don’t have regular bowel movements.
In children, common causes of constipation are:
Changes in diet
Withholding stool
Issues around toilet training
But, for both adults and kids, the cause of constipation isn’t always clear.
How often should you poop? What’s normal varies, but the most important thing is that when you poop, your stool is soft, formed, and easy to pass.
Best and worst drinks for constipation: Water and some other drinks keep stool soft so that it can easily pass through the gut. Alcohol can make constipation worse.
Why does coffee make you poop? For about 3 in 10 people, coffee makes them poop. Studies are beginning to provide some answers for why this is.
What foods make you poop?
Along with getting regular exercise and drinking plenty of water, eating foods that are high in fiber can help you poop regularly.
Fiber comes from plants, so if you’re looking to add more high-fiber foods, think:
Fruits and vegetables
Whole grains
Nuts and seeds
Beans
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Most adults should aim to eat 22 g to 34 g of fiber each day. This amounts to roughly 4 to 5 servings of fiber-containing foods. Let’s look at some ways to get that recommended daily dose of fiber.
1. Fruits
Many fruits are great sources of fiber. Fiber-rich fruits that can help you poop include:
Guava
Pears
Berries, including raspberries, strawberries, and blueberries
Apples
Prunes
Cherries
Kiwis
To get the benefits of the different kinds of fiber in fruit, be sure to eat the skin when possible.
2. Vegetables
A few of the many high-fiber vegetables are:
Brussels sprouts
Broccoli
Artichokes
Cauliflower
Carrots
Spinach
3. Legumes
These are beans, peas, and lentils. There are lots of different tasty legumes to choose from. And there are plenty of easy ways to use them in salads, soups, or cooked into casseroles.
4. Nuts and seeds
Just a handful of nuts or seeds can deliver a healthy serving of fiber. And you have lots of options, including:
Almonds
Pistachios
Chia seeds (a spoonful)
Flaxseeds (a spoonful)
Even cocoa beans are in this category. So, eating dark chocolate with cacao that’s 70% or higher can add to your daily fiber intake.
5. Whole grains
Whole grains make up a broad category of products. You eat some of these foods whole, like
Oats
Popcorn
You consume others as cereal or flour. Check the nutrition label to see how much fiber you’re getting from packaged foods.
6. Yogurt with probiotics
Yogurt that contains probiotics can help you poop and relieve constipation. But keep in mind that there are many types of yogurts, and not all contain probiotics. And it’s the probiotics that can help soften stool and make you poop more often (more below on how probiotic-rich foods like yogurt are good for constipation).
If you’re looking for an easy meal to help you poop, consider adding fiber-rich sources to your yogurt, like fruit, nuts, or seeds.
7. Coffee
Coffee seems to bring on the need to poop in about 1 in 3 people. And while coffee also makes you pee more, it doesn’t cause dehydration if you drink only a few cups a day.
If you don’t like coffee or the way it makes you feel, drinking warm liquids is enough to help some people poop. Try a cup of tea, warm broth, or even a warm cup of water.
8. Olive oil and flaxseed oil
There’s a lot of research on the health benefits of olive oil. Olive oil can help support the health of your heart, brain, joints, and metabolism. A small study found that regularly consuming olive or flaxseed oil helped to relieve constipation for people on hemodialysis.
9. Gum and foods with sorbitol (sugar alcohol)
Chewing gum or eating food or candy with sorbitol (a naturally occurring sugar alcohol) makes some people poop. This may be especially true for people with IBS, since they may be more sensitive to sugar alcohols.
How does fiber help you poop?
There are two types of fiber, both of which can help you poop:
Soluble fiber dissolves in water. It makes stool softer and easier to pass.
Insoluble fiber doesn’t dissolve in water. It adds bulk to the stool and moves it efficiently through the intestines.
In addition to helping you poop, a diet high in fiber will help with:
Managing blood glucose (blood sugar)
Reducing the risk of colon cancer
Tips for increasing your fiber intake
If you’re aiming to consume more fiber, start slowly and drink plenty of fluids. Revving up your fiber intake too quickly can lead to bloating and gas, especially if your body isn’t used to foods with fiber.
Also, eat a variety of high-fiber foods to get both soluble and insoluble fiber. This provides the most benefits for your digestive system and overall health.
Why are fluids important for avoiding constipation?
When your body is even a little dehydrated, your stool can become harder, and your intestines can’t do their job as well. There’s no hard-and-fast rule for how much water you need to drink each day. But try to drink 8 to 10 cups (2 L to 2.5 L) every day.
Small amounts of natural fruit juices like apple, pear, and prune juice can help with constipation, especially in children.
To drink more water throughout the day, try adding a little fruit for flavor. Or try carrying a water bottle with you. Drink water at meals, and ask for it if you’re out at a restaurant.
Do probiotics help you poop?
Yes, probiotics — and prebiotics — can help prevent and relieve constipation.
Probiotics are foods or supplements that contain live bacteria. These bacteria are part of the normal makeup of a healthy body. Probiotics help constipation by increasing how quickly stool moves through the gut and making the intestines contract more.
Probiotic-rich foods include:
Yogurt
Kefir
Fermented vegetables, like sauerkraut and kimchi
Meanwhile, prebiotics are foods or supplements (usually fiber) that help “good” gut bacteria flourish.
Prebiotic foods include:
Garlic
Seaweed
Chicory root
Good to know: While probiotics can help you poop, sometimes they cause constipation when you first start taking them. This symptom is usually temporary.
When should you get medical help for constipation?
You can relieve or prevent most constipation with fiber, fluids, and regular exercise. There are also many over-the-counter (OTC) and prescription medications for constipation. They work in different ways, so talk with a healthcare professional about what’s best for you. Pregnant women and young children shouldn’t take medications for constipation without talking to a healthcare professional.
Call a healthcare professional if you:
See blood in your stool
Have abdominal pain or vomiting
Notice a sudden or significant change in your regular bowel habits
A healthcare professional can help you explore possible causes and offer suggestions for treatment.
Frequently asked questions
Everyone’s body is different, and that includes how often you need to poop. But a healthy number of bowel movements for adults and children is anywhere from three times a day to three times a week. The stool should be soft, formed, and easy to pass.
Certain foods can make constipation worse. Dairy, fried foods, and processed foods are among the foods that can contribute to constipation. Refined baked items like bread, pasta, and pastries can also cause constipation or make it worse.
And although eating fiber helps relieve and prevent constipation, eating too much of it can also trigger constipation.
Many people find that cherries make them poop. Cherries contain both soluble and insoluble fiber. Cherries also contain naturally occurring sugar alcohols, which make some people poop.
Everyone’s body is different, and that includes how often you need to poop. But a healthy number of bowel movements for adults and children is anywhere from three times a day to three times a week. The stool should be soft, formed, and easy to pass.
Certain foods can make constipation worse. Dairy, fried foods, and processed foods are among the foods that can contribute to constipation. Refined baked items like bread, pasta, and pastries can also cause constipation or make it worse.
And although eating fiber helps relieve and prevent constipation, eating too much of it can also trigger constipation.
Many people find that cherries make them poop. Cherries contain both soluble and insoluble fiber. Cherries also contain naturally occurring sugar alcohols, which make some people poop.
The bottom line
Constipation is a common problem that affects most of us at one time or another. The good news is that there are many foods that can help you poop. Look for ways to add some tasty, high-fiber foods to your daily diet. And get plenty of hydration, and regular exercise too. Your gut is just one part of your body that will thank you.
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References
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