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Nerdy Science in the Kitchen

What are the Best Foods to Make You Poop



When nature calls, will you answer?
When nature calls, will you answer?

There are fewer more frustrating experiences than sitting down on the toilet and nothing happens. It’s a hugely uncomfortable feeling. Sometimes a coffee can help but, for those individuals trying to limit their caffeine intake, an alternative might be necessary.

Constipation usually arises as a result of a lack of fiber in your diet. When nature calls, but fails to deliver, there are a few good sources of fiber that might help resolve this issue.


Water is essential for keeping your digestive system healthy and getting things moving along down there. Without water, your stool won’t soften adequately, which, as you can imagine, is quite painful to expel.

Keep hydrated if you’re prone to constipation. Dehydration is actually one of the leading causes of constipation. If you don’t really enjoy the boring flavor of water, you can add some lemon or orange to your boring cup to add a bit of excitement to the task.


Raspberries are absolutely delicious and filled with fiber. In fact, they contain about 8g of fiber per cup. Fiber will help to increase the bulk of your stool and move it through your digestive system. Raspberries also feed the good bacteria in your gut, which will help break down the food and aid digestion.

Have some raspberries with your breakfast cereal, in a jam, or just plain as a snack. They’ll have you back on the john in no time.


Oranges are packed with vitamin C and fiber, which all contribute to a healthy stool. They also contain naringenin, a flavonoid, which acts as a natural laxative. Throw some orange into a salad, or keep one in your lunchbox as an afternoon snack, to help your bowels get moving again.


Surprisingly enough, almonds are a great way to get you back into a productive bathroom routine. Though they’re filled with healthy fats, protein, and fiber, it’s actually their high magnesium levels that will benefit you here.

Check out Braga Organic Farms Almonds at Amazon

Magnesium neutralizes your stomach acid, which helps waste move through the intestines. Just a handful will provide you with 25% of your daily dose. If you’re desperate, try a few handfuls!

Black Beans

Black beans contain an obscene amount of fiber. Just a single cup contains 15g! They also have high levels of magnesium and potassium, providing a smooth ride when it’s needed. There’s an infinite way of consuming black beans: in salads, a burrito, accompanying some fried eggs…the list goes on. They’re pretty cheap, too.


Dried plums are a traditional and effective remedy for constipation.
Dried plums are a traditional and effective remedy for constipation.

The humble prune is often associated with the elderly and certain Klingons (any Trekkies out there?). It’s one of the more traditional aids when it comes to constipation. They’re high in fiber, at about 12g per cup, as well as dihydroxyphenyl isatin, which stimulates the bowel. Sorbitol is also hidden away in prunes. This is a sugar that has a laxative effect.

Check out Kirkland’s Signature Dried Pitted Plums at Amazon

These factors all contribute as to why the prune is the real McCoy when it comes to battling that well-known gripe.

Why not dry your own. Check out this post to find the best dehydrators.

Leafy Greens

Since we’ve established that fiber is a key means of getting things back in working order, then leafy greens might just be the solution. They contain massive amounts of fiber, magnesium (which helps make the colon contract), and potassium (which regulates the fluid balance and muscle contractions).

Spinach and kale are among the best leafy greens to get rid of that constipation.

Coffee! The tasty diuretic! Here’s my roundup of the best espresso machines for your kitchen..

Fiber Supplements

Psyllium husk and flax are great natural options to increase dietary fiber. You can add these to foods, such as baked bread, to ensure you are getting the recommended intake of fiber per day. This is 38g and 25g for men and women 50 and younger, 30g and 21g after 50.

Check out Now Foods Psyllium Husk Powder at Amazon

Stay well!

If you’re enduring an uncomfortable struggle and carrying it around with you all day, try adding some of these delicious and healthy foods to your diet to get rid of constipation and live your life on your terms. There are many products out there that will get you back on track, including natural senna teas and probiotics.

Check out Yogi Get Regular Tea at Amazon

If you are still struggling with constipation after trying these natural and healthy remedies, there are several alternatives that a pharmacist can provide. Consult with your doctor if your condition does not improve.

For more home remedies for common issues, see my posts on the best foods to get rid of hangovers, and the best soup recipes for sore throats.

Kitchen Professor author
About the Author: Brock Yates

Because Brock is the tallest member of the team at 6 foot 5 inches, when he’s not thinking about food, he’s eating his favorites: pizza, burgers, tacos and burritos. He's always experimenting with the latest kitchen gadgets and exploring new techniques in the kitchen.

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