Foods That Speed Up Bowel Movements Naturally

November 28, 2025 •

3 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is one of the most common gastrointestinal problems, affecting approximately 16 out of 100 adults in the United States. Fortunately, knowing what foods speed up bowel movements can provide significant relief and improve overall gut health naturally. By focusing on fiber, hydration, and other natural remedies, you can get your digestive system back on track.

Quick Summary

A diet rich in high-fiber foods, adequate hydration, and specific natural laxatives can significantly accelerate and improve bowel regularity. Incorporating prunes, kiwi, whole grains, and probiotics supports healthy digestion by adding bulk to stool and stimulating gut motility for easier passage.

Key Points

Increase Fiber Gradually: Slowly add fiber-rich foods like fruits, vegetables, and whole grains to your diet to avoid gas and bloating.
Stay Well Hydrated: Drink plenty of water throughout the day, as fluids are essential to help fiber soften stool and move it along the digestive tract.
Incorporate Natural Laxatives: Foods like prunes and kiwis contain natural compounds (sorbitol, actinidin) that can stimulate bowel movements effectively.
Boost Your Probiotics: Fermented foods such as kefir, yogurt, and sauerkraut introduce beneficial bacteria that can improve gut health and regulate bowel function.
Consider Legumes and Seeds: Beans, lentils, chia seeds, and flaxseeds are fiber powerhouses that help add bulk to stool and promote regularity.
Monitor Your Diet: Be mindful of foods that can worsen constipation, such as highly processed snacks, excessive dairy, and high-fat items.

The Foundation: Fiber and Fluid

At the core of healthy, regular bowel movements are two key components: dietary fiber and water. Fiber, a type of carbohydrate that the body cannot digest, adds bulk to stool, which helps it move through the digestive tract. There are two types of fiber, and both are essential for proper function.

Soluble Fiber: Dissolves in water to form a gel-like substance that softens stool, making it easier to pass. Excellent sources include oats, barley, peas, and apples.
Insoluble Fiber: The "roughage" that does not dissolve in water. It adds bulk and weight to stool, helping to push it along the intestines. Look for this in vegetables like leafy greens, whole wheat products, and nuts.

Equally important is staying hydrated. Dehydration causes the colon to absorb more water from your stool, resulting in hard, dry, and difficult-to-pass waste. Drinking plenty of fluids, particularly water, is crucial for fiber to work effectively and to soften the stool.

Fruits and Vegetables with a Laxative Effect

Certain fruits and vegetables are particularly effective at promoting regularity due to their unique composition of fiber, water, and natural compounds. Prunes, for example, are famously effective because they contain sorbitol, a sugar alcohol that draws water into the colon and has a natural laxative effect. Kiwifruit contains an enzyme called actinidin that stimulates the digestive tract. Other beneficial options include:

Apples and Pears: Rich in fiber and contain pectin, a soluble fiber that aids digestion.
Berries: High in both fiber and water, making them excellent for stool consistency.
Rhubarb: Contains a compound called sennoside A, which acts as a stimulant laxative.
Sweet Potatoes: A great source of fiber, especially when eaten with the skin.

Legumes, Nuts, and Seeds

This category provides a powerful mix of both soluble and insoluble fiber, along with other nutrients that support digestive health. Legumes like lentils, chickpeas, and various beans are packed with fiber. Seeds such as chia and flax are particularly notable for their ability to form a gel when mixed with liquid, which helps soften and move stool. Nuts like almonds and pecans also offer a good dose of fiber and magnesium, a mineral that can help relax the intestinal muscles.

Probiotic-Rich Fermented Foods

Probiotics are beneficial bacteria that can restore balance to your gut microbiome, which is essential for healthy digestion. An imbalanced gut can contribute to issues like constipation. Incorporating probiotic-rich foods can introduce more of these friendly microbes into your system, improving stool consistency and increasing frequency.

Kefir: A fermented milk drink with a variety of probiotic strains.
Yogurt with Live Cultures: Contains active bacteria that support gut health.
Sauerkraut and Kimchi: Fermented cabbage products that offer probiotics.

Comparison Table: Bowel-Regulating Foods


Food Item	Primary Mechanism	Fiber Content	Other Notable Compounds	Quickness of Effect	Ease of Integration
Prunes	Sorbitol, fiber	High	Sorbitol	Fast	Moderate (can cause gas)
Chia Seeds	Soluble & insoluble fiber	Very High	Magnesium, Omega-3s	Moderate	High (versatile)
Kiwi	Actinidin enzyme	Moderate	Fiber, Vitamin C	Fast	High (ready to eat)
Legumes (Beans, Lentils)	Soluble & insoluble fiber	High	Protein, Magnesium	Slower (gradual intake best)	High (can be added to many dishes)
Kefir	Probiotics	Low	Live Cultures	Moderate	High (drinkable)
Leafy Greens (Spinach, Kale)	Insoluble fiber	Moderate	Magnesium, Vitamin K	Moderate	High (salads, cooking)

What to Avoid

Just as some foods can speed up bowel movements, others can slow them down. Reducing your intake of highly processed foods, which are low in fiber, is crucial. Excessive dairy, especially in lactose-intolerant individuals, and high-fat foods can also contribute to constipation. While helpful for some, excessive caffeine can have a diuretic effect that leads to dehydration, worsening constipation. Always ensure you're pairing increased fiber with increased fluid intake to prevent bloating and discomfort.

Conclusion

For those seeking to regulate their digestive system naturally, a targeted dietary approach is highly effective. By prioritizing a variety of high-fiber foods, staying well-hydrated, and incorporating beneficial probiotics, you can establish healthier and more consistent bowel movements. Foods such as prunes, kiwis, beans, and kefir offer specific compounds and fiber types that actively work to stimulate and soften stool. While dietary changes provide a powerful solution for many, it is always recommended to consult with a healthcare professional, especially for chronic issues or persistent discomfort.

Need help with chronic constipation? Consult a doctor on digestive health.

Frequently Asked Questions

Prunes are widely recognized for their ability to speed up bowel movements quickly due to a combination of high fiber and sorbitol, a natural sugar alcohol that draws water into the colon to soften stool.

Bananas can both help and hinder bowel movements, depending on their ripeness. Ripe bananas are high in soluble fiber that aids digestion, while unripe, green bananas contain a lot of resistant starch that can cause constipation.

Probiotics, the beneficial bacteria found in fermented foods like yogurt and kefir, help with constipation by restoring the natural balance of your gut microbiome. This can improve stool consistency and regulate bowel movement frequency.

Yes, coffee can be effective for many people. The caffeine in coffee stimulates muscle contractions in the colon, which can trigger a bowel movement. However, excessive caffeine can also lead to dehydration, potentially worsening constipation over time.

Proper hydration is critical for bowel regularity because it allows fiber to absorb water and soften stool. Dehydration can cause the colon to pull water from your stool, making it hard and difficult to pass.

Yes, increasing fiber intake too quickly, especially without also increasing fluid intake, can lead to increased gas, bloating, and cramping. It is best to add high-fiber foods to your diet gradually to allow your digestive system to adjust.

Yes, other dried fruits like figs, apricots, and raisins are also excellent sources of fiber and can help with constipation. They contain more concentrated fiber per serving than their fresh counterparts, but also more calories.