What is the best thing to eat to have a bowel movement? Fiber is the key

October 7, 2025 •

4 min read

According to the National Institutes of Health, fiber is a major component of foods that relieve constipation and of stool itself. So, when wondering what is the best thing to eat to have a bowel movement, the most effective strategy involves increasing your intake of dietary fiber along with plenty of fluids.

Quick Summary

This guide covers the top high-fiber foods, from fruits and vegetables to whole grains and legumes, that naturally promote bowel regularity and relieve constipation. It details the different types of fiber, highlights the importance of hydration, and offers practical tips for improving digestive health.

Key Points

Increase fiber intake: Focus on eating a variety of high-fiber foods, including fruits, vegetables, legumes, and whole grains, to add bulk and softness to stool.
Prioritize prunes and kiwis: These fruits have special properties; prunes contain sorbitol, a natural laxative, and kiwis contain actinidin, an enzyme that aids digestion.
Stay hydrated: Drinking plenty of water is crucial for fiber to work effectively and soften stools. Dehydration can lead to harder, more difficult-to-pass stools.
Add probiotics: Foods like yogurt, kefir, and sauerkraut introduce beneficial bacteria to your gut, promoting a healthier digestive environment and regularity.
Increase fiber gradually: A sudden increase in fiber can cause gas and bloating. Introduce new high-fiber foods slowly to allow your body to adjust.
Choose whole grains: Swap refined grains for whole grains like oatmeal, brown rice, and whole wheat bread to boost your insoluble fiber intake.
Combine fiber types: Get both soluble fiber (oats, apples) to soften stool and insoluble fiber (whole grains, vegetable skins) to add bulk.

Understanding the role of fiber

To understand what helps you go, it's essential to know about fiber. Fiber is the part of plant foods that your body can't digest or absorb. It passes through your digestive system relatively intact, performing key functions that promote regular and healthy bowel movements. There are two main types of fiber: soluble and insoluble.

Soluble fiber: The gel-forming softener

Soluble fiber dissolves in water, forming a gel-like substance in your gut. This gel helps soften your stool, making it easier to pass and alleviating the strain associated with constipation. Excellent sources include oats, barley, nuts, seeds, beans, and certain fruits and vegetables. For instance, pectin from apples is a form of soluble fiber known for its laxative effect.

Insoluble fiber: The bulking agent

Insoluble fiber doesn't dissolve in water. Instead, it adds bulk to your stool, which helps move waste through your digestive tract more quickly. Think of it as 'roughage' that keeps things moving smoothly. Sources include wheat bran, whole grains, and the skins of many fruits and vegetables. Eating apples or pears with the skin on provides a good mix of both fiber types.

The top foods to get your bowels moving

Certain foods are particularly effective at promoting bowel movements due to their high fiber content and other properties.

Fruits and dried fruits: Prunes are renowned for their natural laxative effects, thanks to both fiber and the sugar alcohol sorbitol. Kiwis contain a specific enzyme, actinidin, that aids digestion. Pears and apples are also rich in fiber, with much of it concentrated in the skin. Other great fruit options include raspberries, blackberries, and figs.

Vegetables: Leafy greens like spinach, kale, and broccoli are excellent sources of insoluble fiber. Other vegetables, including sweet potatoes (with skin), carrots, and brussels sprouts, also offer a significant fiber boost.

Legumes: Beans, lentils, chickpeas, and peas are nutritional powerhouses, providing substantial amounts of both soluble and insoluble fiber. Just one cup of lentils can provide nearly 16 grams of fiber, significantly contributing to your daily intake.

Seeds and nuts: Chia seeds and flaxseeds are particularly beneficial. Chia seeds can absorb many times their weight in water, forming a gel that aids stool movement. Ground flaxseed offers a mix of fiber types that can be sprinkled on many foods.

Whole grains: Opting for whole grains over refined grains is a great way to increase insoluble fiber. Choices like oatmeal, brown rice, whole wheat bread and pasta, and quinoa can help add bulk to your stool. Oat bran is especially potent, offering a concentrated dose of fiber.

Comparison table: Best foods for regularity


Food Item	Fiber Type(s)	Key Benefit	How to Use
Prunes	Soluble & Insoluble	Contains sorbitol for a strong laxative effect.	Eat dried, stewed, or drink prune juice.
Chia Seeds	Soluble & Insoluble	Absorbs water to form a stool-softening gel.	Add to smoothies, yogurt, or oatmeal.
Kiwifruit	Soluble & Insoluble	Contains actinidin to promote gut motility.	Eat two raw kiwis daily, with the skin on for more fiber.
Lentils	Soluble & Insoluble	Very high fiber content and supports healthy gut bacteria.	Use in soups, stews, and salads.
Oatmeal	Soluble	Forms a soft, gel-like substance to ease passage.	Great for breakfast, topped with berries or flaxseed.
Sweet Potato	Soluble & Insoluble	Provides a good mix of fiber and other nutrients.	Bake or roast with the skin on.

The importance of hydration and other factors

While fiber is a critical part of the solution, it doesn't work alone. Adequate hydration is essential, as water helps fiber function effectively by softening the stool. Without enough fluids, increased fiber intake can actually worsen constipation. Aim for plenty of water throughout the day to support your digestive system.

Don't forget probiotics

Probiotics are beneficial bacteria that live in your gut and can help improve digestive health. Fermented foods like yogurt, kefir, and sauerkraut are natural sources of probiotics. A healthy gut microbiome can contribute to more regular and comfortable bowel movements.

Gradual is best

When increasing your fiber intake, it's best to do so gradually over several weeks. A sudden increase can lead to uncomfortable gas, bloating, and cramping as your digestive system adjusts. Start by adding one high-fiber food at a time and see how your body responds.

Conclusion

To have a bowel movement, the best thing to eat is a diet rich in a variety of high-fiber foods, combined with ample fluids. Prioritizing fruits like prunes and kiwis, vegetables such as leafy greens and sweet potatoes, and legumes like lentils can significantly improve bowel regularity. Incorporating whole grains and probiotic-rich fermented foods further supports a healthy and functional digestive system. Remember to increase your fiber intake gradually and stay well-hydrated to experience the maximum benefits and avoid discomfort. Consult a doctor or dietitian if you have persistent issues, as they can help you create a personalized plan.

Frequently Asked Questions

For a fast effect, prunes or prune juice are often recommended because they contain both fiber and sorbitol, a natural laxative. Additionally, hot beverages like coffee or tea can stimulate bowel motility.

Prunes are considered one of the best fruits for an immediate bowel movement because they contain sorbitol, a sugar alcohol that draws water into the intestines to soften stool. Pears and apples also contain sorbitol, though in lower amounts.

The best drink is plenty of water, as it is essential for softening stool and aiding fiber's function. Prune juice is a classic choice for its laxative effect due to sorbitol. Hot beverages like coffee can also stimulate bowel activity.

Yes, oatmeal can help with bowel movements. It is rich in soluble fiber, which absorbs water and forms a gel that helps soften and bulk up stool, making it easier to pass.

Bananas contain fiber and potassium, which can be beneficial. However, the effect depends on ripeness. Ripe bananas have more soluble fiber, while green, unripe bananas contain resistant starch that can potentially cause constipation.

To promote morning bowel movements, start the day with a glass of water, include high-fiber foods like oatmeal or prunes with breakfast, and engage in some light physical activity, such as a short walk. Establishing a regular schedule can also help train your body.

When constipated, it's best to limit processed foods, fried foods, and refined carbohydrates like white bread and pasta, as they are typically low in fiber. Some people find that certain high-fat dairy products like cheese can also contribute to constipation.