Maybe you’ve read or been told by a provider that the key to having regular bowel movements is fiber and staying hydrated—and that’s true. However, beyond just fiber and water, there are specific foods you can incorporate into your daily meals that significantly aid in promoting healthy digestion and ensuring smoother bowel movements.

Adjusting your diet can be a natural and effective way to alleviate constipation and support your digestive system.

1. Kiwi Skin

Kiwi skin is not only edible but also a natural source of fiber. If you are already adding kiwis to your dishes, keeping the skin on can give your body even more of a boost. 

Kiwis have been shown to reduce the amount of time it takes stool to move through your digestive tract. According to registered dietitian nutritionist Sarah Anzlovar, RDN, LN, the speedy transit might be due to the fiber content, but there’s also speculation that antioxidants found in kiwi help.

Combining the natural antioxidants in kiwi flesh with the extra fiber in the skin can help get things moving and keep them moving. Try adding an entire washed kiwi fruit to your blender when you’re making smoothies. Short on time? You can also just eat a kiwi like an apple.

2. Beans

Beans are a great source of fiber and magnesium, two nutrients that help you poop, Anzlovar said. The legumes contain both kinds of fiber—soluble and insoluble. Soluble fiber slows digestion to allow for better absorption of nutrients, while insoluble fiber adds bulk to the stool, which helps prevent constipation.

They’re also a source of resistant starch, which does not get digested in the small intestine and. When resistant starch gets to the colon, it’s fermented by gut bacteria and turned into short-chain fatty acids. These fatty acids support the health of the intestinal wall, which can improve your overall digestive health.

There’s a wide variety of beans to choose from, and they are great to enjoy on their own as part of a meal but can also be added to all kinds of dishes.

“Choose the bean you like and add it to salads, grain bowls, tacos, and pasta dishes,” Anzlovar said.

3. Chia Seeds

Chia seeds provide over 10% of the daily value of fiber you need, registered dietitian Elizabeth Shaw, RDN, told Verywell.

“Fiber helps keep you feeling fuller for longer and plays a role in digestion, keeping your system running smoothly,” she said.

When eaten, chia seeds form a gelatin-like substance that helps soften stools and promotes regular bowel movements. 

Making chia seeds part of your diet is easy; you can sprinkle them over breakfast bowls, salads, and smoothies for a nutritional boost. For a more creative twist, use them in baking recipes such as muffins, bread, or pancakes.

Chia seeds can also be used to thicken sauces or as a binding agent instead of eggs for a vegan version of a favorite recipe. Just mix one tablespoon of chia seeds with three tablespoons of water and let it sit for 15 minutes to get that gel-like consistency.

Since chia seeds expand when soaked, so make sure you adjust your portion sizes accordingly.

4. Prunes

Prunes have a reputation as being a pro-poop food for a reason: they contain sorbitol, a compound that can stimulate bowel movements.

One study found that when otherwise healthy people who didn’t poop regularly and had low fiber intake ate prunes, it helped increase the weight and frequency of their stool, which helped fight constipation.

You can snack on prunes by themselves or add them to a variety of dishes for a boost of fiber and some natural sweetness. They’re great in smoothies, salads, and baked goods.

To make a prune purée for baking, combine 16 pitted prunes with 1/2 cup of hot water in a blender and blend until smooth. Once it’s cooled, use the purée to replace anywhere from 1/3 to half of the sugar in a recipe.

To reduce the fat content of a recipe, you can replace up to half of the butter or oil with an equal amount of prune purée.

5. Flax Seeds

Flax seeds have an impressive fiber content for something so tiny. They’ve got plenty of both soluble and insoluble fibers. Given that they’re so fiber-packed, make sure you’re drinking enough water to prevent any GI discomfort that can come with adding more fiber to your diet.

To easily get more flax seeds in your diet, grind them and add them to cereals, yogurt, or smoothies.

6. Apples

Apples are packed with dietary fiber, specifically pectin. This soluble fiber adds bulk to stool and ensures its smooth passage through the GI tract. 

Pectin also forms a gel-like substance when it comes into contact with water, which helps soften stool and prevent constipation. Eating apples with their skin is a great way to increase your fiber intake. Apples also have a high water content, which helps with hydration and keeping stool soft.

In addition to eating apples on their own, you can add them to pretty much any meal or snack. For breakfast, try adding diced apples (with the skin) to your oatmeal, yogurt, or smoothie.

Apples can also create a refreshing salad—just toss them with some leafy greens, nuts, and a tangy vinaigrette.

For a hearty main dish, add sliced apples to pork roast or chicken to provide a sweet contrast to savory flavors.