Gear-obsessed editors choose every product we review. We may earn commission if you buy from a link. How we test gear.

10 Foods That Make You Poop

Make these your go-to foods for when you’ve gotta go.

Old Port Half Marathon
Portland Press HeraldGetty Images

No one likes getting backed up, especially right before—or worse, during—a run. You’re distracted; you feel heavier; and everything from mood to energy levels can suffer. Molly Morgan, R.D., a registered dietitian and nutritionist and author of Drink Your Way to Gut Health recommends holding off on that “quick fix” fiber supplement that promises to make you poop instantly, and focusing on food instead. Here are ten foods that help make you poop.

Advertisement - Continue Reading Below
1 Raspberries
john foxx images

Raspberries are fiber rock stars with 8 grams per cup—that’s double the fiber of strawberries. “Fiber increases the bulk of your stool to help food move smoothly through the digestive system; plus, it feeds good bacteria in the gut for optimal digestion,” says Erica Sonnenburg, Ph.D., a senior research scientist in the department of microbiology and immunology at Stanford University School of Medicine and coauthor of The Good Gut. Top your morning oatmeal or yogurt with raspberries or pop ‘em plain as a snack. Add raspberries to a smoothie or try this delicious berry blast recipe.

2 Oranges

This citrus powerhouse is a triple threat: Oranges have lots of stool-softening vitamin C, fiber to keep things moving, and naringenin, a flavonoid that researchers found can work like a laxative. Pack an orange as a portable snack or top your salad with orange segments.

3 Water
Anson Saw

“Staying hydrated is essential to helping things move,” Morgan says. Without ample H2O, stool can’t soften and move smoothly through the digestive tract. No wonder dehydration is a common cause of constipation. Drink up: Sip straight water, and add lemon or cucumber slices for extra flavor.

4 Kefir
Matt Rainey

The fermented dairy drink is packed with probiotics, “good” bacteria vital to gut health. And kefir has 10 times more strains of bacteria than yogurt does, says Sonnenburg: “The greater diversity improves the chance that some of these microbes will be beneficial to your particular gut microbiota,” she adds. What’s more, British researchers found that probiotics can ease constipation, soften stool, and even increase “number two” frequency. Drink kefir on its own or add it to smoothies.

5 Almonds
Vesna Jovanovic / EyeEmGetty Images

Almonds are loaded with heart-healthy fats, protein, and fiber, but it’s the high magnesium content that has our intestines excited. “Magnesium neutralizes stomach acid and moves stools through the intestines,” Morgan says. And just a small handful (1 ounce) contains 25 percent of your daily dose. Almonds make the perfect portable snack, or you can add almond flour to baked goods and smoothies.

RELATED: Why You Need Protein to Power Your Runs

6 Black Beans

Just 1 cup of black beans has a whopping 15 grams of fiber (women need 25 grams a day), as well as magnesium and potassium for a smoother-running digestive system. Add to salads, salsas, and soups or sauté with greens.

[Build a killer midsection in the kitchen for effortless miles on the road with Eat for Abs.]

7 Prunes
Photo Alto

The age-old constipation cure is not only high in fiber (6 grams per half cup), but prunes also contain dihydroxyphenyl isatin, a natural compound that stimulates the bowel, as well as sorbitol, a sugar that has a laxative effect. Plus, prunes have double the potassium of bananas. Not consuming enough potassium can cause constipation and fatigue. Chop ‘em up and add to salads, oatmeal, and yogurt parfaits.

8 Leafy Greens
Mitch Mandel

Spinach, Swiss chard, and kale are packed with nutrients that have poop powers including fiber (1 cup of Swiss chard has 4 grams of fiber), magnesium to help the colon contract, and potassium, which helps regulate fluid balance and muscle contractions. Add any of these 10 leafy greens to salads, layer into sandwiches, or sauté in olive oil with garlic.

9 Wheat Bran
LauriPattersonGetty Images

It should be no surprise that studies show wheat bran can relieve constipation and improve digestion. The outer layer of the wheat kernel is a fiber force with a whopping 25 grams per cup. Sprinkle it over your oatmeal, eat a bowl of bran cereal, or whip up a batch of bran muffins.

10 Coffee
mikroman6Getty Images

And if all these don’t do it for you, there’s always the reliable morning cup of joe. But not to worry if you're not a fan of the buzz—it’s not just the caffeinated stuff that works. One study found that coffee—including decaf—means a bathroom visit for about 30 percent of people. Experts believe coffee’s acidity is key, notably its chlorogenic acid, a compound that gives java the bitter flavor. Warm liquids can give your colon a jump-start, too, so tea or even warm water with lemon can work as well.

Advertisement - Continue Reading Below