A Gastroenterologist Reveals the Habit to Poop Better

A whopping 33 million adults in the U.S. struggle with constipation! If you’re one of them, simple lifestyle changes like hydrating well, being active and managing stress can help, says gastroenterologist David D. Clarke, M.D. But there’s one habit that stands out among the rest to keep things moving smoothly, and that’s eating more plant foods. Fruits, vegetables, whole grains, beans, nuts and seeds are filled with fiber, which keeps things moving in the right direction. They also contain compounds that promote better all-around gut health. 

If you’d like to learn how eating more plants can make pooping easier, keep reading. We’ll dive into Clarke’s take on why they’re so effective, plus easy ways to add more plant foods to your day. 

How Eating More Plant Foods Can Help You Poop Better

They Soften Things Up

Hard stools can make it difficult to go. Plant foods can help with that. Plants are naturally rich in fiber, a nutrient we need to stay regular. Yet few of us get enough of it. While fiber may sound like one nutrient, there are actually several different kinds. One type, soluble fiber, helps draw water into your colon. That softens stool and forms a gel (think chia pudding). Because soluble fiber essentially acts like a lubricant, stool becomes easier and more comfortable to pass. You can find soluble fiber in oats, beans, nuts, seeds and many fruits and veggies.

They Give You a Push

While soluble fiber keeps things soft, the insoluble fiber in plant foods keeps things moving smoothly in a different way. Because insoluble fiber doesn’t dissolve in water, it adds bulk to the stool. By increasing the volume of your stool, insoluble fiber helps stimulate your intestinal muscles to push stool out quicker—goodbye, constipation! Whole grains, especially whole wheat, are the best sources of insoluble fiber. But vegetables, legumes, nuts and seeds all add bulk to stool, says Clarke.

They Help Your Good Gut Bacteria Thrive

Many plant foods also contain prebiotics—fibers that act as fuel for the healthy microorganisms in your gut. As a result, they help the good bacteria in your digestive tract flourish. In fact, studies have found that prebiotics may help treat chronic constipation. Specifically, they’ve been linked to better stool consistency and more frequent bowel movements. As a bonus, they may also reduce bloating.

As helpful as prebiotics are, they aren’t found in all plant foods. You can get them from garlic, onions, leeks, bananas, Jerusalem artichokes, mushrooms, whole grains, berries and apples.

They Keep Your Gut Healthy

There’s another way the prebiotic fibers in plants help you stay regular. That’s by keeping your gut healthy and functioning at its peak. Especially resistant starch, a prebiotic found in whole grains, beans, legumes and green bananas (you can also get resistant starch from potatoes and pasta that have been cooled after cooking). 

After you eat resistant starch, it travels through your intestine undigested. When it reaches your colon, it is fermented by the good bacteria that live there. This process generates helpful substances called short-chain fatty acids (SCFAs), which support gut health by preventing the growth of harmful pathogens and reducing inflammation. They also tighten your gut barrier to prevent bacteria and other invaders from entering your bloodstream.

The more plants you eat, the more SCFAs you’re likely to produce. Studies have found that people who follow a plant-based eating pattern tend to have higher levels of SCFAs in their stool, likely due to all the fermentable fruits, veggies, beans and legumes they eat.

Strategies to Eat More Plant Foods 

As helpful as plant foods are for pooping, few of us eat enough of them. The good news is that there are easy ways to add more of them to your rotation. If you could use some pointers, these tips can get you started. 

• Add a plant to every meal. Set a goal to include at least one fiber-rich plant food in every meal. It could be fruits, veggies, nuts, seeds, whole grains or beans. In addition to fiber, they’ll provide vitamins, minerals and antioxidants, too!
• Buy pre-chopped fruits and vegetables. Lots of people find washing and cutting fruits and veggies to be a significant barrier to eating more plants. If you can relate, pre-washed and chopped fruits and vegetables can help cut down on prep work.
• Keep frozen or shelf-stable options on hand. Whether it’s no-sugar-added dried fruit, frozen veggies or low-sodium canned beans, keeping convenient options on hand can make it easier to add plants to your meals even if you’re overdue for a grocery haul. These foods can also help if you’re someone who tends to buy fresh produce that goes bad before you get a chance to use it.
• Go slow. As helpful as fiber-rich plant foods can be for smooth digestion, eating too much too quickly can cause gas, cramps and bloating. For maximum comfort, start slowly and increase from there.
• Make sure to hydrate. As you eat more fiber-rich plant foods, it’s super important to drink more water. “Dehydration leads to water being removed from the intestine to support the circulation. This can lead to BMs that are firmer and less frequent,” says Clarke. “Fiber and water work together to keep BMs soft and regular.” 

Our Expert Take

Whether you have trouble pooping—or just want to make sure you continue to stay regular—it’s worth eating more plants. Plant foods tend to be rich in fiber, one of the most important nutrients for good gut health. Their fiber helps draw water into your stool and adds bulk to it, making it easier to pass. Plus, prebiotic fibers from plants help the good bacteria in your digestive tract to grow and thrive. And when your digestive system is healthy, things tend to run more smoothly. That said, different plant foods provide different types of fiber. So, incorporate a variety of fruits, veggies, whole grains, nuts, seeds and beans in your rotation for the most benefits. After all, variety is the spice of life!