Let’s be honest — nothing feels better than being regular. If you’ve ever found yourself feeling bloated, sluggish, or like something’s just stuck, your body might be trying to tell you something: your digestion needs a little extra love and support.

Constipation is incredibly common (especially among women), but the good news is there are simple, natural ways to get things moving again — starting with what you eat.

What follows are my top 10 gut-loving, fiber-rich foods will help you poop like clockwork and support a healthier, happier microbiome.

10 Foods That Will Help You Poop (Naturally!)

1. Apples

An apple a day really can keep constipation away. Apples are rich in soluble fiber (pectin), which acts like a broom in your digestive tract, helping waste move more smoothly. Try blending one into your morning smoothie or enjoy the sweet, satisfying crunch for the perfect afternoon snack. 

2. Pears

Pears contain both soluble and insoluble fiber — the dream team for regular digestion. They’re also high in sorbitol, a natural sugar alcohol that draws water into your colon and softens stool.

Try my Radiance Green Smoothie for a daily gentle gut reset.

3. Kiwi

Small but powerful, kiwis are rich in actinidin, a natural enzyme that helps break down protein and supports healthy bowel movements. Studies show that eating two kiwis a day can improve stool consistency and frequency — a delicious and effective natural remedy for constipation. Don’t knock it before you try it! 

4. Avocado

Avocados aren’t just for toast — they’re one of the most fiber-dense fruits you can eat, plus they’re loaded with magnesium, which helps relax your intestinal muscles. Think of them as a creamy, nutrient-packed way to keep things flowing.

5. Sweet Potatoes

Sweet potatoes are rich in both insoluble fiber (which adds bulk) and soluble fiber (which keeps things soft). Their bright orange color also means they’re full of beta-carotene and antioxidants, which support overall gut health. Try roasting them with coconut oil and sea salt — your digestion (and taste buds) will thank you.

6. Dark Leafy Greens

Spinach, arugula, kale, collards, dandelion greens, Swiss chard — these greens are some of the very best foods we can consume for many reasons. They’re high in fiber, magnesium, and chlorophyll, which help detoxify the colon and encourage regular bowel movements. Drink a daily green drink or enjoy them in a big salad, or lightly sautéed.

Try my Lemon Verde Green Juice or my favorite Big Ass Salad for a sure-fire way to get your bowels moving. 

7. Chia Seeds

Tiny but mighty, chia seeds form a gel-like consistency when mixed with liquid, helping to lubricate the intestines and make elimination easier. They’re also packed with omega-3s and plant-based protein for an added nutrient boost.

Try my Chocolate Chia Pudding recipe — your gut will love it.

8. Oats

Oats are a gentle fiber powerhouse that feed your beneficial gut bacteria and promote softer stools. My favorite way to enjoy them is in a healthy breakfast cookie — like the 5-Ingredient Breakfast Cookies from the Conscious Cleanse Cookbook or my new Superfood Breakfast Cookies (recipe coming soon!)

9. Coconut Yogurt

Probiotics are the friendly bacteria that support your gut microbiome — and coconut yogurt (like my favorite, The Coconut Cult) is full of them. Add a spoonful to your smoothie or mix it into chia pudding for a daily probiotic boost that keeps things moving.

10. Flaxseeds

Flaxseeds are another nutritional superfood packed with fiber and healthy omega-3 fats that support smooth, regular digestion. They will bulk up your stool while also keeping it soft — the perfect combo for easing constipation naturally. I recommend adding 2 tablespoons to your morning smoothie or trying them baked into my Gluten-Free Seed Crisps.

Bonus: Water

Even the most fiber-rich diet won’t help  if you’re dehydrated. Water keeps your digestive system hydrated and ensures that fiber can do its job. Aim for at least half your body weight in ounces per day — and more if you’re drinking caffeine or sweating often.

The Bottom Line

Healthy digestion is about more than just what you eat — it’s how you support your gut every day. When you fill your plate (and your cup) with hydrating, fiber-rich, nutrient-dense foods, you’ll find your body naturally returns to balance.

And remember — if you want to truly reset your gut and get back to feeling light, clear, and energized, join me for my upcoming Next Level Detox (where we go deep into digestion, elimination, and renewal).

Here’s to happy bellies and effortless bathroom breaks!