6 HEALTHY Foods to Make You POOP Daily (with FREE Printable Infographic)

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The following 6 HEALTHY Foods to Make You POOP Daily are great foods to include in your diet regularly because they contain the right amounts of soluble fiber, insoluble fiber, and sometimes prebiotics or enzymes to stimulate bowel movements.

In contrast, yes, there are foods like coffee that make you go poop, but not necessarily for the right reasons. I’ll share briefly which foods may not be beneficial for you overall, even if they stimulate the bowels.

Also in this article, enjoy a free printable PDF infographic of the best foods for pooping, to pin up for reference or a daily reminder.

For best overall health, everyone should poop at least once daily, or even up to three times a day.

Which foods are right for your unique body

This article encourages you to find the right foods for your unique body.

While all of the foods listed here help create healthy bowel movements daily, and prevent constipation, not every body responds the same way.

So while two foods from this list might be my “magic foods”, you might find three foods from this list that work best for you. Be ready to experiment a bit with these to find just the right combination for your body.

As you add in the right foods, be mindful, too, that you may also benefit from removing certain foods. For example, some people have better regularity from eliminating foods like white rice, sugar or dairy.

Healthy Foods to Help You Poop Daily

1. Apples — Apples get first place because they are all round the healthiest of foods. Unless you don’t tolerate fruit, 1 to 2 raw apples a day is an incredible way to ensure daily poops.

   • Some people find they do best eating an apple first thing, on an empty stomach. Some people need two apples a day for success, so feel free to experiment.
   • While apples don’t have more fiber than all other fruits, they do have a unique kind of fiber, apple pectin, which helps considerably with bowel movements.

2. Beans — Beans are rich in soluble fiber, ensuring regularity for most people.

   • If you’re not sure how you do with beans, start with just 1 to 2 tablespoons daily, at two different meals, and increase from there to 1/2 cup or even 1 cup daily. You might also benefit from these articles: How to Cook Beans for No Gas and Types of Beans to Eat Based on Blood Type.
   • Beans can be included in meals in a variety of ways. Oddly, you can add beans to smoothies. Make Bean Milk. Add beans to salads, Mexican meals, soups and hashes. Enjoy Homemade Hummus.

3. Oats — Also high in soluble fiber, one bowl of oatmeal a day is usually the right amount.

   • Most people find that oatmeal is great if one other source of fiber is also used, such as apples or beans. Oatmeal alone may not be enough, but it does provide a unique form of soluble fiber that’s very helpful and a true game changer for many if used in conjunction with one other food.

4. Prunes — They got their reputation for a reason. Prunes do help keep some people regular.

   • Prunes are little understood, but it’s likely their prebiotic action has a major effect on creating GI movement.

5. Green kiwi — Only choose green kiwi, not yellow/golden. Green kiwi contain a unique enzyme as well as soluble fiber and prebiotics, all of which cause quick action for many who would otherwise struggle with constipation.

   • See if 2 kiwi a day make a big difference for you.

6. Beets — Beets are high in fiber, and they also contain an enzyme that may assist in regularity. But you need to eat a decent quantity of beets for this to work. For this reason, I designed a beet smoothie just for constipation.

   • Keep in mind with beets that they aren’t a good food to eat a lot of every single day for years, because they’re high in oxalates. So this solution works better as an occasional aid. BUT, that being said, this smoothie is extremely effective. If you eat it one day, you will very likely have results the next.

Borderline healthy foods

Figs — Dried figs can be super helpful for some people. The issue with figs’ healthfulness is mold, actually. Figs, unfortunately, rank among the foods most likely to be contaminated with aflatoxins. If you see any white spots or powdery type stuff on your figs, which is common, that’s the worst kind of food mold, dangerous to consume. If you grow your own figs and can quickly dehydrate them fully from their fresh state, then dried figs would also be a good choice.

Unhealthy foods that make you go poop

Foods that might encourage bowel movements but have other drawbacks include: sweet potatoes (high in vitamin A), avocados (high in copper), flax seeds (estrogenic) and coffee (depletes Vitamin B1, estrogenic, uses up the vital mineral molybdenum and slows detox).

Free printable infographic of healthy foods to make you poop daily

Print the free infographic here.

Put it on your fridge, a bulletin board or mirror to remind yourself which foods to eat daily.

Pin the Healthy Foods to Make You Poop Daily infographic here:

Related articles about how to avoid constipation

• Keto Smoothie for Constipation
• 12 Natural Remedies for Constipation
  • With this above article, please take special notice of Magnesium and Potassium supplementation, under #8.