8 Foods to Trigger a Bowel Movement

When you take care of your intestines you’re also promoting the optimal function of your entire body. By eating foods that are rich in fiber, you’ll go to the bathroom more frequently.
8 Foods to Trigger a Bowel Movement
José Gerardo Rosciano Paganelli

Reviewed and approved by the doctor José Gerardo Rosciano Paganelli.

Written by Lorena González

Last update: 26 May, 2022

If you suffer from constipation, take a look at the following recommendations to help relieve your symptoms. If you start to incorporate these foods into your diet, you’ll quickly start to notice a difference.

First of all, remember your colon is home to millions of parasites, bacteria, and yeast.

All of them contribute to the proper elimination of waste. It’s also important to drink plenty of water, and eat high fiber foods including fruits and vegetables that help ensure the proper amount and combination of microbes.

Foods which help combat constipation



Flax-seed will cause you to have bowel movements more regularly, according to this study conducted by the Federal Fluminense University in Brazil. This type of seed contains a lot of fiber, at least two grams per tablespoon.

For this reason, it’s a great choice for people who suffer from constipation. And best of all, you can combine them with just about any food you can think of.

Don’t hesitate to add this excellent food to things like smoothies or even pasta sauces. Try it yourself.

See also: Black seed and its healing powers


Apples are an amazing fruit. They’re known for having large quantities of  essential  minerals and nutrients. 

Apples help to promote good bodily function. Plus, because they contain a high amount of a soluble fiber known as pectin, they can help to stimulate intestinal transit, according to this study conducted by the Hospital La Fuenfría in Madrid.



Raisins are rich in fiber. In fact, a single raisin contains one gram of fiber, so this is definitely a food helpful for people suffering from digestive problems.

4-Kiwi fruit

Kiwi is another food that will help you have healthy bowel movements. A single kiwi can provide at least five grams of fiber.

Plus, this fruit is high in vitamin C and contains lots of antioxidants, so it’s a good choice for your skin and your immune system, according to this study by the Research Centers in Nutrition and Health, Spain.



As everyone already knows, oranges are high in vitamin C, but what you may not know is that they are also high in fiber.

So the next time you want to eat an orange – – don’t just drink the juice – – eat the entire fruit. This way, you’ll benefit from all the fiber in the pulp with a low amount of calories.


Oatmeal is known for its anti-cholesterol properties, as stated in this investigation carried out by the Complutense University in Madrid. But it can also provide at least two grams of soluble and insoluble fiber, per half a cup.



Yogurt is another powerful food to eat if you’re looking to go to the bathroom more regularly. This is confirmed in this study conducted by the University of Barcelona.

The bacterial probiotics lactobillus present in yogurt promote regular daily bowel movements without straining, and can be really useful for those who have problems with their intestinal transit.


Beans are a type of legume that provide almost twice as much as fiber as any other vegetable. They are a well-rounded food that can be eaten along with many different dishes.

Beans can be added to varieties of stews as well as salads. Another option is to make vegetarian hamburger patties with cooked beans.

If you include any of these foods in your daily diet you’ll see the improvement in the biochemistry of your intestines and you won’t have any trouble going to the bathroom.

If you take care of your intestines, your body will function correctly. These tips will help you to achieve that. So, don’t hesitate to use one of these effective solutions, and start taking better care of your gut health before it gets worse.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Healthline.com Top 10 Health Benefits of Flaxseeds [Online] Available at: www.healthline.com/nutrition/benefits-of-flaxseeds
  • Healthline.com 10 Impressive Health Benefits of Mung Beans [Online] Available at: www.healthline.com/nutrition/mung-beans
  • Sánchez Ruiz F, Gilbert JJ, Bedate Calderón P, Espín Jaime B. Estreñimiento y encopresis. Asociación Española de Pediatría. (2010)
  • López-Sobaler AM, Aparicio Vizuete A, Ortega Anta RM. Beneficios nutricionales y sanitarios asociados al consumo de kiwi. Nutr Hosp 2016;33(4):21-25

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.