Health, Wellness and Beauty Reviews

Constipated? Seven Foods That Can Help You Poop

Being constipated is not a comfortable feeling. You know that sensation when you have to go, but nothing is happening. Constipation means we don’t have a bowel movement as often as we should. Although everyone’s bowel movements are unique to them, it’s suggested that we poop one to three times a day. If we don’t, we can experience some disagreeable symptoms. It’s estimated that approximately 15% of the population is constipated, making it one of the bigger gastrointestinal issues we deal with.

Some people have a bowel movement only once or twice a week. But, going longer than 3 or more days without a bowel movement is deemed unhealthy. After 3 days, the stool or feces become harder and a challenge to pass. 

What should you do if you have constipation? First, you should always consult your health care practitioner and follow their instructions. Otherwise, here are a few suggestions we can do at home to alleviate those uncomfortable symptoms.

  • Try warm liquids, especially in the morning.
  • Add fresh fruits and vegetables to your diet.
  • Eat prunes, bran cereal, and fiber
  • Limit cheese and dairy products

It’s fairly obvious that there are a lot of factors involved, these include a low fiber diet, ignoring the unsuccessful urges to go, not drinking enough water, and a lack of exercise. Diet is a big factor. Here are a few foods that will encourage a healthy bowel movement.


Water is the most overlooked source that can improve our health. It not only keeps you hydrated, it also encourages regular bowel movements. Since constipation is related to dehydration in the colon, you need to make sure you are drinking lots of clean water. When you’re properly hydrated, less water will be withdrawn from the colon, and this will keep your stool soft and easy to pass.


Blueberries, strawberries and raspberries are full of antioxidants and nutrients. They’re also a great source of fiber and can help alleviate and prevent constipation over time. 


Broccoli is a superstar when it comes to insoluble fiber. With 5.1 gram so fiber per cup, it can alleviate any constipation issues.


Oats contain both soluble and insoluble with 8 grams of fiber in just one cup of uncooked oatmeal. Starting your day off with a bowl of oatmeal and fruit will help keep you regular.

Ground Flaxseed

Photo by Mark Verch

Ground up flaxseed contains lots of soluble fiber —2.8 grams in one Tablespoon. Sprinkle them on cereal, oatmeal or a salad, toss them in a smoothie, or just eat them plain.


If you’re a snacker, then plain hot air popcorn is a healthier option. You noticed I said ‘plain’ and ‘hot air’ popcorn; all the butter and salt is not good for you. Popcorn has one gram of fiber per cup so it’s okay to indulge.

Aloe Vera

Aloe vera water is fast becoming a trendy drink like coconut water, and for good reason. Aloe can act as a natural laxative for some people and is often included in over the counter and holistic constipation remedies.

Leafy Greens


Greens are in a class of their own. They’re low calorie, super high in antioxidants, and loaded with fiber. They also have a high water content so they can help hydrate your body and relieve constipation issues. Many people squinch their nose at greens, but they are so good for your body. They can easily be sneaked into a smoothie or you can juice them. Make greens a regular part of your diet.

Disclaimer: This article is for informational purposes only. It’s not intended to offer any medical advice whatsoever. If you have any health concerns, see your healthcare provider.


  • I really do need to eat more fresh fruits or berries. I am bad at buying them although I love them… I find that berries can be pricey and for that reason is why I shy away. I do eat oats occasionally and also I eat leafy greens.

  • Strangely enough I went looking for prunes not too long ago, we used to get them in cans when I was a kid and I really enjoyed them. Unfortunately I couldn’t find any, very disappointing. 🙁

  • never realized popcorn could help – a friend told me she had to have 1/4 cup of warm prune juice every morning

  • I do know that popcorn has lots of fibre.. I haven’t had popcorn yet this year. I will note all these foods however. Thanks.

  • I didn’t know about Aloe vera water, I’ve made a note of these helpful remedies, thanks for sharing.

  • Looks like I should be good to go (so to speak). The only thing I do not have in my diet is aloe but I have two in the house so I may lick a leaf if the need arises.

  • You really have to be careful when you are constipated, it can lead to hemorrhoids which are not fun. I have found if I eat apples with the skin on it really helps. Thank you for all the tips, I will have to try some of these.

  • Didn’t know about the aloe, though I do drink aloe juice sometimes because I like the taste. Oatmeal always works for me.

  • I found a grammatical error: “With 5.1 gram so fiber per cup, it can alleviate any constipation issues.” I’m thinking you meant “grams of”.
    Also, interesting that broccoli is on this list… I eat it all the time, and yet….🤷 I must need more water! Maybe I’ll make some date, mixed fruit & dark chocolate cookies again. They have helped before!

  • I drink lots of water, eat vegtables, but the one thing I don’t get much of is fruits. I’m not one to buy fruit often, even tho I love fruit. Don’t know why, but I am going to try to do better. I generally don’t have any prob. with constipation but there are the odd times, like when I go away traveling etc. then sometimes it may take me a day or two to get back on track.

  • Man, I didn’t know these would help ya go to the bathroom like that! Ultimately cool cuz when you’re on pain killers they stop the works from workin’! I mean total stoppage… what a bummer! This will come in handy! THANKS~!

  • Flaxseed and berries have always been my go to when I’m constipated. I didn’t know you could drink aloe though, that’s really cool. I’ve wanted a plant for years and now I want it even more.

  • I knew of most of these. Prunes don’t seem to help me, but drinking warm liquids does. I hadn’t thought of flax seed or aloe vera.

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