That headline is exaggerated, but some foods do naturally stimulate bowel movements because of fiber, water content, or natural compounds.
Here are 5 foods known for having a stronger natural laxative effect:
1️⃣ Prunes (Dried Plums)
Prunes are one of the most effective natural remedies for constipation. They contain:
- Fiber
- Sorbitol (a natural sugar alcohol that draws water into the intestines)
Research referenced by the National Institutes of Health shows prunes can improve stool frequency and consistency.
2️⃣ Kiwi
Kiwifruit contains fiber and an enzyme called actinidin, which may help digestion. Some studies show eating 1–2 kiwis daily improves regularity.
3️⃣ Chia Seeds
High in soluble fiber. When soaked, they form a gel that helps move stool through the intestines.
Important: Always soak them first and drink enough water.
4️⃣ Beans and Lentils
Rich in fiber that increases stool bulk and stimulates bowel movements.
5️⃣ Coffee
For many people, coffee stimulates colon contractions within minutes. It’s not just the caffeine — even decaf can have this effect.
⚠️ Important Notes
- “Immediate” results aren’t guaranteed.
- Too much fiber too quickly can cause gas and bloating.
- Chronic constipation should be discussed with a healthcare provider.
The World Health Organization emphasizes that regular fiber intake, hydration, and physical activity are the safest long-term strategies.
If you’d like, I can also share which of these tends to work fastest — and which one is gentlest on the stomach.
