Constipation is a common problem affecting an estimated 20% of the population.
Delayed colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes. A low fiber diet, aging, and physical inactivity can also contribute to constipation.
While remedies for constipation typically include laxatives, stool softeners, and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.
Here are 7 healthy foods that can help you poop.


1.Apples
Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 3.6 grams of fiber.
Fiber passes through your intestines undigested, aiding the formation of stool and promoting regular bowel movements.
Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.

2.Prunes
Prunes are often used as a natural laxative — and for good reason.
Four prunes (32 grams) contain 2 grams of fiber and about 7% of your daily requirements for vitamin A and potassium.
Prunes also contain sorbitol, a type of sugar alcohol that your body poorly digests. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement.

3.Flax seeds
In addition to their wide variety of health benefits, flax seeds’ high fiber content and ability to promote regularity definitely make them stand out.
Each 1-tablespoon (10-gram) serving of flax seeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber.
One study showed that eating 10 grams of flax seed daily for 12 weeks improved constipation, as well as other digestive and weight conditions.

4.Kefir
Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help alleviate constipation.
Probiotics have been shown to increase stool frequency, improve stool consistency, and help reduce intestinal transit time to speed bowel movements.
Several studies have demonstrated that kefir, in particular, may promote regularity.

5.Avocados
Avocados aren’t just trendy on toast and guacamole. They’re chock full of nutrients and can help with constipation.
One cup of sliced avocado contains 10 grams of fiber.
This source of both soluble and insoluble fiber can help relieve constipation.
Avocados are a versatile addition to smoothies and baked goods, and delicious on toast or as a substitute for mayo on sandwiches.

6.Figs
Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements.
Dried figs, especially, can provide a concentrated dose of fiber.

One-half cup of dried figs contains 7.5 grams of fiber, which can fulfill about 16% and 25% of men’s and women’s daily fiber needs, respectively.


7.Artichokes
Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity.
Prebiotics are a special type of fiber that works by feeding the good bacteria found in your colon, helping optimize your digestive health.
Consuming prebiotics may also help relieve constipation.

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