Constipation is one of the common problems of the digestive system. It is estimated that up to 20% of the world's population suffers from it.

With reduced bowel movements, a hard lumpy stool that looks like stones appear. It is also characterized by pain during bowel movements, a feeling of holding back some stools even after leaving the toilet, and bloating. Constipation can be caused by several factors, including delayed colonic transit. It occurs when there is a decrease in the movement of food through the digestive tract. Other common causes include low fiber intake, aging, and prolonged sitting.

In most cases, the gastroenterology specialist will prescribe laxatives, stool softeners, and fiber supplements to relieve constipation. But there are also foods that you can also use to relieve constipation.

The Best Foods to Help You Poop

The products below are the best to help you treat constipation.

1. Water

You should always stay hydrated. One of the common causes of constipation is dehydration. Drinking clear water frequently is one way to stay hydrated and avoid constipation.

When you are dehydrated, your intestines absorb most of the liquid, causing your stool to become hard, dry, and lumpy.

2. Yogurt and kefir

Your digestive system needs to stay healthy and function properly. Probiotics are microorganisms that help keep it that way. Kefir and yogurt are the best sources of probiotics. Also referred to as “good gut bacteria,” these microbes help soften stools and cleanse the intestines.

3. Apples

Apples are high fiber foods. According to the USDA's central FoodData database, 149 grams of an apple contains about 3.6 grams of fiber.

Fiber passes through the upper digestive tract, avoiding digestion, and enters the large intestine, where it feeds probiotics and stimulates regular bowel movements. In addition, apples contain a soluble fiber known as pectin, which has a laxative effect.

You can enjoy the apple whole or add it to other foods like pancakes, oatmeal, and yogurt.

4. Prunes

Prunes can help you poop as they have a natural laxative effect. A database found at Nutrition Data showed that 32 grams (4 prunes) contained 2 grams of fiber and up to 7% of the recommended daily allowance of vitamin A and potassium.

Sorbitol, the alcohol sugar present in prunes, is usually poorly absorbed by the body. While in the intestines, sorbitol helps to draw water back into the intestines, thereby promoting bowel movements.

You can mix prunes and their juice without added sugar for quick relief from constipation.

5. Kiwi

Kiwi is also another great source of fiber, making it one of the best foods to use for constipation relief. The FoodData Central database indicates that for every 69 grams, or one medium-sized kiwi, there are about 2 grams of fiber.

It helps relieve constipation by stimulating and inducing bowel movements. In one study conducted by the National Center for Biotechnology Information, 53 people, 20 healthy and 33 constipated patients, were given kiwi fruit twice a day. By the end of the 4-week study period, it was seen that their use of laxatives decreased, intestinal transit increased, and symptoms of constipation decreased.

6. Lentils

Lentils are a good source of fiber and an excellent remedy for constipation. The USDA's Central FoodData database states that 99 grams of cooked lentils contain 8 grams of fiber.

What's more, lentils stimulate the production of butyric acid, a short-chain fatty acid found in the large intestine. Butyric acid stimulates bowel movements.

7. Beans

Almost all varieties of beans are rich in fiber. For example, 86 grams of boiled black beans contain 7.5 grams of fiber.

Beans contain both soluble and insoluble fiber, and both work in different ways. According to a study by the National Center for Biotechnology Information, soluble fiber helps draw water back into the intestines, softens stools, and helps gel stools, making them easier to pass.