From the Guidelines
To improve bowel movements, focus on a balanced diet rich in whole grains, fruits, vegetables, legumes, and healthy fats, and stay hydrated by drinking at least 8 cups of water daily. This approach is supported by the most recent and highest quality study 1, which recommends a varied and balanced diet, increased fibre intake, and adequate hydration to support gut health and promote regular bowel movements.
Key Recommendations
- Eat a variety of high-fiber foods, including:
- Whole grains (oatmeal, brown rice, whole wheat bread)
- Fruits (apples, pears, berries, prunes)
- Vegetables (broccoli, carrots, leafy greens)
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds (chia, flax)
- Aim for 25-30 grams of fiber daily, increasing intake gradually to avoid gas and bloating
- Stay well-hydrated by drinking 8-10 cups of water daily, as water softens stool and helps fiber work effectively
- Consider incorporating warm beverages like coffee, tea, or warm water with lemon to stimulate bowel contractions, especially in the morning
- Prune juice is particularly effective due to its natural laxative compounds called sorbitol and phenolic compounds
- Fermented foods containing probiotics (yogurt, kefir, sauerkraut, kimchi) support healthy gut bacteria that aid digestion
- Regular physical activity also helps stimulate intestinal muscles, as noted in a study from 1 These dietary approaches work by adding bulk to stool, drawing water into the intestines, and promoting regular muscle contractions in the digestive tract, making elimination easier and more complete, which is also supported by 1.
From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
Foods and Drinks that Help with Bowel Movements
- Dietary fiber is widely recognized as a key component in maintaining healthy bowel movements 2, 3, 4, 5
- Foods rich in dietary fiber include:
- Whole grains
- Legumes
- Vegetables
- Fruits
- Specific types of dietary fiber, such as psyllium, have been shown to be effective in improving symptoms of irritable bowel syndrome (IBS) 2, 6
- Soluble fiber, such as psyllium, can help increase fecal mass and improve bowel regularity, while insoluble fiber, such as bran, can help promote bowel movements by increasing bulk and softening stool 2, 6
- Adequate hydration is also essential for maintaining healthy bowel movements, as water helps to soften and move food through the digestive system