As a gastroenterologist, Dr. Mikhail Yakubov has seen his fair share of constipation patients. However, he believes that incorporating natural foods into their diet can provide relief. Here are five foods that can help stimulate digestion and improve bowel movements.
Kiwi is a rich source of fiber, containing both soluble and insoluble fiber. The enzyme actinidin in kiwi may also aid digestion. Eating one or two kiwis daily can be beneficial for most people.
Oatmeal is another high-fiber food that can help soften stool by drawing water into the bowel. Beta-glucan in oats makes it easier to pass stools, reducing the risk of developing Type 2 diabetes and other health issues. A bowl of plain oatmeal in the morning can be a great start.
Chia seeds absorb water, forming a gel-like substance that softens stool. They are also rich in omega-3s and fiber. Stirring a tablespoon or two into water or yogurt before eating is recommended.
Coffee contains caffeine, which stimulates the muscles of the colon. For some people, it works within minutes, jump-starting digestion. However, excessive caffeine consumption can lead to dehydration, worsening constipation.
Cooked spinach is high in magnesium, drawing water into the intestines and promoting fiber intake. Its iron content also helps with anemia-related constipation. Adding a half-cup of cooked spinach to meals can make for a smoother ride.
Dr. Yakubov’s key takeaway is that most foods for relieving constipation fall into predictable categories: high-fiber fruits, seeds, leafy greens, and whole grains. While there isn’t a single “magic” food, coffee emerges as a top choice.
Source: https://nypost.com/2025/07/03/health/5-foods-that-can-help-you-poop-according-to-a-gastroenterologist