According to Health, foods like oats, prunes, and coffee help improve bowel movement frequency.
Ground flaxseeds Flaxseeds are a good source of soluble and insoluble fiber, which promote regular bowel movements in different ways. Studies evaluating the effects of daily flax consumption also report improvements in bowel movement frequency and stool consistency. Choose ground flaxseeds over whole flaxseeds. Whole flaxseeds are harder to digest and less effective.
Try eating a few kiwis when you’re constipated. Eating the skin of kiwis increases their fiber content, which can be more effective. Eating two kiwis daily can promote regular bowel movements, even in people with predominantly constipation-predominant irritable bowel syndrome (IBS-C). Kiwi can increase stool volume, speed up gut transit time, and relax the colon muscles. An enzyme in kiwi called actinidin also supports steady movement through the digestive tract.
If you’ve ever eaten chia seed pudding, you’ve seen the gel-forming fibers in action. When chia seeds are mixed with a liquid like milk, they quickly form a thick gel. It’s the gel-forming fibers in the seeds that make them so helpful for constipation: they absorb water and add bulk to stool, making it easier to pass. A little chia goes a long way. Just two tablespoons of chia seeds can provide up to 10 grams of fiber, or about a third of your daily needs.
Oats and oat bran are also a good source of soluble fiber, which helps hydrate and soften stool to ease bowel movements. Avoid eating wheat bran if you have constipation issues. This ingredient has been found to actually worsen constipation. Instead, warm up a bowl of oatmeal with blueberries and chia seeds for a fiber-rich start to the day.
Prunes and prune juice have long been staples for treating constipation—and for good reason. Prunes not only provide fiber but are also a good source of sorbitol. Sorbitol is a natural sugar alcohol that has laxative properties. While prune juice doesn’t contain fiber, it does contain sorbitol, which can help stimulate bowel activity. Just keep in mind that a little prune goes a long way. For some, eating too many prunes or drinking large amounts of prune juice can cause uncomfortable bloating or diarrhea. Start by eating three to five prunes or drinking half a cup of prune juice after dinner to see if it helps get things moving the next morning.
Coffee isn’t exactly a secret weapon for managing constipation. There are likely several reasons why coffee promotes regular bowel movements. Caffeine stimulates muscle contractions throughout the digestive tract that help move contents along. Drinking coffee also stimulates the production of digestion-supporting hormones, like gastrin in the stomach and cholecystokinin (or CCK) in the small intestine. Warm beverages, like a cup of hot coffee, can also speed up stool movement through the digestive tract simply because they are warmer.