What is the Best Thing to Eat to Move Your Bowels?

November 15, 2025 •

3 min read

According to the Cleveland Clinic, an estimated 16% of adults in the United States experience symptoms of constipation, which is defined as fewer than three bowel movements a week. For those seeking relief, figuring out what is the best thing to eat to move your bowels is often the first and most effective step towards regularity. Dietary changes, centered around fiber and hydration, can provide significant relief and improve overall digestive function.

Quick Summary

A diet rich in high-fiber foods is crucial for promoting regular bowel movements. Combining soluble and insoluble fiber sources, such as fruits, vegetables, and seeds, with plenty of water helps soften and bulk up stool. Key foods like prunes and kiwis also offer natural laxative effects to aid digestion.

Key Points

Fiber is Key: The best foods contain high amounts of both soluble (softens stool) and insoluble (adds bulk) fiber for effective bowel movement.
Prunes and Kiwis Lead the Way: Prunes contain sorbitol and fiber, while kiwis have the enzyme actinidin and fiber, both proving highly effective for relieving constipation.
Hydrate Appropriately: Drinking plenty of water is essential, as fiber needs fluid to work properly and prevent stools from becoming hard and dry.
Start Slow with Fiber: Increase fiber intake gradually to avoid gas, bloating, and discomfort, and ensure your system adjusts smoothly.
Consider Probiotics: Fermented foods like kefir can introduce beneficial bacteria to your gut, which can help regulate bowel movements over time.
Mind Your Lifestyle: Regular exercise, consistent toilet habits, and good posture are important lifestyle factors that complement dietary changes for optimal bowel health.

Understanding the Role of Fiber in Bowel Movements

To understand what is the best thing to eat to move your bowels, you first need to understand fiber. Fiber is a carbohydrate found in plant foods that your body cannot digest. It passes through your digestive system mostly intact, playing a vital role in keeping your digestive tract running smoothly. There are two primary types of fiber, and both are essential for regularity.

Soluble Fiber

Soluble fiber dissolves in water, forming a gel that helps soften the stool and aids in blood sugar and cholesterol regulation. Sources include oats, beans, lentils, peas, and some fruits and vegetables.

Insoluble Fiber

Insoluble fiber does not dissolve in water; it adds bulk to stool and helps it move faster through the intestines. Foods rich in insoluble fiber include whole grains, leafy greens, and nuts. Many foods, like apples and potatoes, contain both types of fiber.

Top Food Recommendations to Get Things Moving

Some foods are particularly effective at encouraging bowel movements due to their unique combination of fiber and natural properties.

Prunes (Dried Plums)

Prunes are a classic remedy for constipation, containing fiber and sorbitol, a natural sugar alcohol that draws water into the colon. Studies suggest prunes may be more effective than fiber supplements.

Kiwifruit

Kiwis contain fiber, high water content, and the enzyme actinidin, which aids digestion and improves gut motility. Eating two kiwis daily has been shown to improve constipation symptoms.

Flaxseeds and Chia Seeds

These seeds are excellent sources of both soluble and insoluble fiber. Chia seeds absorb water to form a gel that softens stools. Consume both with plenty of fluid.

Legumes (Beans, Lentils, and Peas)

Legumes provide significant dietary fiber. They contain both fiber types, which work together to add bulk and softness to stool.

Leafy Greens

Greens like spinach are high in fiber and magnesium, which helps relax intestinal muscles and promotes regularity.

The Importance of Hydration

Water is crucial for fiber to work correctly. Sufficient fluid intake softens stool and ensures smooth movement through the digestive tract.

A Comparison of Natural Remedies


Food Item	Primary Mechanism	Fiber Content	Speed of Effect	Common Side Effects
Prunes	Sorbitol (natural laxative) and fiber	High (3g per 1/4 cup)	Relatively fast (within hours for some)	Gas, bloating
Kiwifruit	Actinidin enzyme and fiber	Moderate (2.3g per fruit)	Several days for consistent results	Generally well-tolerated
Flaxseeds	Soluble and insoluble fiber	High (2.5g per tbsp)	12 hours to several days	Must be consumed with lots of water; gas
Chia Seeds	High fiber content absorbs water	Very High (10g per ounce)	Several days	Must be soaked in water; bloating
Leafy Greens	Fiber and magnesium	High (e.g., 1.6g per 100g spinach)	Consistent consumption over time	Mild gas
Kefir	Probiotics (beneficial bacteria)	Low (but supports gut health)	Several days or more	Initial gas or bloating

Lifestyle Factors for Better Bowel Health

Several lifestyle factors, combined with a high-fiber diet, can significantly improve bowel regularity.

Exercise Regularly: Physical activity stimulates intestinal muscles, aiding stool movement.
Establish a Schedule: Trying to have a bowel movement at a consistent time daily can promote regularity.
Improve Toilet Posture: Using a stool to elevate feet can help align the colon for easier passage.
Avoid Ignoring the Urge: Delaying bowel movements can lead to harder stools.
Incorporate Probiotics: Foods like kefir contain beneficial bacteria that can improve gut health and aid regularity.

Conclusion: A Holistic Approach to Bowel Regularity

While there isn't one single "best" food for everyone, focusing on fiber and hydration is universally effective. Prunes and kiwis offer additional natural laxative benefits, while seeds like flaxseed and chia provide concentrated fiber. Gradually increase fiber and fluids to avoid discomfort. Combining diet with exercise and good toilet habits offers a holistic approach. Consult a healthcare provider for persistent constipation.

For more information on digestive health, Johns Hopkins Medicine offers extensive resources on the topic: 5 Foods to Improve Your Digestion.

Frequently Asked Questions

For relatively quick relief, prunes and prune juice are often cited as the most effective options due to their combination of fiber and the natural laxative sorbitol. Drinking a glass of hot, caffeinated coffee can also stimulate bowel motility.

The recommended daily fiber intake is typically 25 to 38 grams for adults, but the exact amount varies based on age, gender, and individual needs. It's best to increase your intake gradually to let your body adjust.

While ripe bananas can help some, unripe bananas are known to be constipating. Additionally, for some individuals with digestive conditions like IBS, a very high intake of certain types of fiber can exacerbate symptoms, which is why a gradual increase is key.

Yes, many people find that coffee, especially hot and caffeinated, can help stimulate bowel movements. The heat and caffeine can both act as stimulants on the digestive system.

Proper hydration is crucial. Water helps soften the stool, making it easier to pass. When dehydrated, your colon absorbs water from waste, resulting in hard, dry stool that is difficult to eliminate.

The effects of a high-fiber diet are typically seen gradually. While some may notice improvements within a few days, it can take up to four weeks for the full benefits to become apparent.

Milk and dairy can be constipating for some individuals, while fermented dairy like kefir and yogurt can provide beneficial probiotics that aid digestion. Monitoring your personal reaction to dairy is the best approach.