Bowel movements come and go, but sometimes not as often as we want them to. We've all been there, struggling to find a solution. Before you turn to laxatives, suppositories, or salt water flushes, your natural remedy might be in the form of food. These 10 foods have soluble and insoluble fiber and other natural laxatives. Just don’t forget one key important element: water. Soluble fiber absorbs water to form a gel that softens and bulks up stool, while insoluble fiber adds roughage to help everything pass through more quickly. Together, they keep your digestion on track. Drink at least 8 cups (64 oz) of water daily to help fiber do its thing, naturally.
© Elena Fedorina1. Chia seeds
Chia seeds are a literal superfood. These tiny seeds expand in your gut, creating a gel-like texture that pushes things through. While they are super effective, make sure you have a lot of water, or else you can end up with the opposite effect.
How much: 1–2 tablespoons per day (with water!)
© GettyImages2. Oats
Oats are full of soluble fiber, and they add bulk and softness to your stool. They also help regulate digestion over time, especially when eaten regularly.
How much: ½ to 1 cup cooked
© Westend613. Prunes
One of the first foods that comes to mind when you're constipated is prunes. And that's because they work. They are a natural laxative packed with sorbitol and fiber, which helps soften stool and move things along. Just don’t go overboard or you’ll be sprinting to the bathroom.
How much: 4–6 per day
4. Flaxseeds
Flaxseeds are rich in both soluble and insoluble fiber and contain omega-3s, which can reduce inflammation and help with smoother digestion. They are a natural relief for constipation, and you'll notice your stool loosening within 12-24 hours, per Verywell Health.
How much: 1 tablespoon daily
© Getty Images5. Kiwi
Kiwis are a research-backed fruit containing fiber and an enzyme called actinidin that stimulates digestion. It's gentle but powerful and can help relieve constipation and symptoms of IBS.
How much: 1–2 kiwis per day
© Getty Images6. Spinach
Spinach and other leafy greens are rich in magnesium, which helps draw water into the intestines, adds bulk to the stool, and gets things moving smoothly. Spinach is also good to help clean the walls of the colon. If you see undigested spinach in your poop dont panic, its normal.
How much: 1–2 cups raw or ½ cup cooked
© Joan Ransley7. Kefir
Kefir is delicious and has great benefits for your gut. The fermented milk drink is rich in probiotics like Lactobacillus and Bifidobacteria that can help reduce inflammation. It also has natural lactose and acids that help stimulate bowel movements.
How much: 1 cup of kefir per day. Start with half a cup if you're new to doing it. For best results, drink it on an empty stomach in the morning or before bed.
© Istock8. Pears
Pears are high in both soluble (in the flesh of the pear) and insoluble fiber, which helps the stool hold onto water and pass more easily. They contain sorbitol, which is a natural stool softener. Just one could get you to 20% of your daily fiber goals.
How much: 1 medium pear (with skin!)
© Getty9. Apples
Apples are full of pectin, a type of soluble fiber that promotes a healthy gut and eases constipation. It can help your gut health and bowel stability, and help lower cholesterol. There are tons of benefits of apples - remember the "an apple a day keeps the doctor away" quote?
How much: 1 per day, with the skin
© Getty10. Legumes
This one comes with mixed opinions. Legumes like beans, lentils, and peas are loaded with fiber and plant-based protein, but can be difficult to digest for some people. Start by incorporating smaller servings into your daily routine and not when your desperate to poop.
How much: ½ to 1 cup cooked
