- Carbs like oats, beans and sweet potatoes are full of fiber to help you poop more easily.
- Fiber-rich carbs add bulk and softness to stool, which helps it move through your body better.
- Drinking water, staying active and having a bathroom routine also help keep your digestion regular.
Digestive issues like constipation are common (and uncomfortable). The good news is that what you eat can make a big difference. Carbohydrate-rich foods, especially those high in fiber, play an important role in keeping things moving. If you’re looking for help to get your gut moving, look no further than these dietitian-recommended carb sources to help relieve constipation.
1. Oats
Oats are a great source of fiber that can help promote regularity. One cup of dry oats provides about 8 grams of fiber. Oats have both soluble fiber, which forms a gel-like texture to soften stool, and insoluble fiber, which adds bulk. This combination helps stool pass more easily through the digestive tract.
“Oats contain beta-glucan, a type of soluble fiber that produces beneficial bacteria to promote regularity,” says KaTrina Samuels-Garrison, RDN. Start your morning with oatmeal or add oats to smoothies and baked goods to get more fiber in your day.
2. Lentils
Lentils contain a type of fiber called resistant starch that supports digestive health in several ways. One cup of cooked lentils provides about 16 grams of fiber, which helps add bulk to stool while promoting movement. The resistant starch in lentils has prebiotic benefits that feed the beneficial gut bacteria to help break down fiber and create short-chain fatty acids. These fatty acids help support digestion, maintain a healthy colon and keep bowel movements regular.
“Lentils are packed with soluble and insoluble fiber, which work together to support regularity and keep your gut happy,” says Jessie Winstead, RD, LD. Try adding cooked lentils to salads, soups or grain bowls.
3. Apples
An apple a day might help keep constipation away. Apples are high in pectin, a soluble fiber that acts as a natural stool softener. One medium apple provides about 4 grams of fiber. Eating it with the skin on adds even more insoluble fiber, which helps bulk up stool and promote regularity.
“Apples are also high in water, which can help lead to better bowel movements,” says Samuels-Garrison. Snack on raw apples, slice them into oatmeal or pair them with nut butter for extra nutrients.
4. Whole-Wheat Bread
Adding whole-wheat bread to your diet is a simple way to get more insoluble fiber, which helps move waste through the digestive system. Look for breads with at least 3 grams of fiber per slice to get the most benefit. Checking the ingredient list for “100% whole wheat” as the first ingredient can also help ensure that you’re getting a true whole-grain product that’s rich in nutrients and gut-friendly fiber.
“Carbs often get a bad rap, but the right ones can actually be your gut’s best friend,” Winstead says. Whole grains like whole-wheat bread also offer B vitamins and minerals that support energy and digestion.
5. Sweet Potatoes
Sweet potatoes contain a mix of soluble and insoluble fiber, making them especially helpful for promoting regular bowel movements. They’re also rich in water, which can help soften stool naturally. With 8 grams of fiber per 1 cup, they’re a delicious, nutrient-dense option that supports digestion and keeps you satisfied.
Enjoy them roasted, mashed or baked. Leave the skin on for an extra fiber boost.
6. Beans
Beans, including black beans and kidney beans, are loaded with fiber and prebiotic resistant starch to feed good gut bacteria. Just a half-cup serving can provide 7 to 8 grams of fiber.
“Beans and lentils contain resistant starches that support Bifidobacteria, a bacterium which helps you digest fiber,” explains Samuels-Garrison. Start by slowly increasing your intake of beans and drink plenty of water to reduce gas and bloating.
Other Tips to Help You Poop
In addition to including these high-fiber carbs in your meals, there are other small steps you can take to help get things moving.
- Drink water: Staying hydrated softens stool and helps fiber do its job effectively. A common mistake is increasing fiber intake without also increasing water intake, which results in further constipation.
- Move your body: Regular exercise can help stimulate digestion and relieve constipation.
- Don’t ignore the urge: Go when you feel the need. Waiting can increase the risk of constipation.
- Manage stress: Stress can slow down digestion. Take a few calming breaths throughout the day to help relax the body and digestive tract.
- Create a routine: Eating meals and visiting the bathroom around the same times each day can train your digestive system to stay regular.
Gut-Friendly Recipes to Try
Our Expert Take
Carbs that are loaded with fiber can be powerful foods to support digestive health and relieve constipation, thanks to gut-friendly prebiotics and stool-promoting benefits. “Fiber-rich carbs help add bulk and softness to your stool, making it easier to go,” Winstead says. Pair these foods with plenty of fluids, movement and consistent habits to keep your gut working smoothly. If constipation continues, consider talking to a health care professional to explore other solutions.
