15 Foods That Help Keep Your Digestive System Moving

Do you find yourself often feeling heavy and lethargic, despite generally sleeping well? The secret to feeling light, energized, and healthy often starts in your gut. A smooth-running digestive system is essential for nutrient absorption, immune function, and overall well-being. If you’ve ever felt sluggish or uncomfortable, you know how amazing it feels once you get things moving again. Beyond your day-to-day energy and mood, having a digestive system that functions well is critical for long-term health and longevity.

Often when many of are feeling like our digestive systems are stuck, whether it is because we are travelling, taking certain medications, or otherwise, we turn to pharmaceutical laxatives. While these have their place, we often forget to go the natural route first. Nature provides an incredible “pharmacy” of ingredients that can act as natural laxatives, or, more accurately, high fiber foods and foods that support gut health, helping to ensure regularity and a happy digestive tract. Let’s look at some of the top foods that you can easily incorporate into your diet to support a healthy, moving digestive system.

The Importance of a Healthy Digestive System and Gut Health

Healthy digestion is important, and there are foods that act as natural laxatives that can help improve your digestion. Image Credit: Shutterstock

Your digestive system is a complex network responsible for breaking down food, absorbing nutrients, and eliminating waste. It’s much more than just a tube running through your body, however. Your gut is home to trillions of bacteria, collectively known as the gut microbiome, which plays a massive role in your health. The principle functions of the gut microbiome are:

Immune function: Up to 70% of your immune cells reside in your gut. A balanced microbiome helps train and support your immune system.
Mood and brain health: The gut is often called the “second brain” because of the vast network of neurons connecting it to your actual brain. This gut-brain axis means a healthy gut can positively influence mood, stress, and mental clarity.
Nutrient absorption: Proper movement ensures food doesn’t linger, preventing discomfort and ensuring you efficiently absorb key vitamins and minerals.

Eating foods that provide bulk (fiber) and support healthy gut bacteria is the foundation of excellent digestive health.

Prebiotics: Feeding the Good Bacteria

Wooden cubes with word Prebiotic and different fresh products on black table — *Prebiotics are high fiber foods that support gut health. Image Credit: Shutterstock*

Prebiotics are specialized types of dietary fiber, often from complex carbohydrates, that the human body cannot digest. Instead of being broken down in the small intestine, they pass through to the large intestine, where they act as a selective food source for the probiotics and other beneficial bacteria already living there. You can think of them as the ‘fertilizer’ of the digestive system. By feeding these good bacteria, prebiotics help them thrive, multiply, and produce beneficial compounds like short-chain fatty acids (SCFAs) which support the health of the colon lining.

Prebiotics are naturally found in a wide variety of fibrous, plant-based foods. These include:

Vegetables: Garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, and most dark, leafy green vegetables.
Fruits: bananas (especially slightly green ones), apples, and unripe plantains.
Legumes: Beans, lentils, and chickpeas.
Grains: Oats and barely.
Roots/Starches: Chicory root and flaxseeds.

Probiotics: Adding Beneficial Bacteria

Probiotic food concept. Cabbage in jar, pickle, carrot on light wooden background. Top view — *Probiotics provide important bacteria for digestive health. Image Credit: Shutterstock*

Probiotics are live microorganisms, typically strains of bacteria and yeasts, that provide a health benefit to the host (our bodies) when consumed in adequate amounts. Essentially, when you consume them, you are directly introducing beneficial, “friendly” organisms to your gut’s microbial community, the gut microbiome. These probiotics help restore the natural balance of gut flora, which can be disrupted by illness, stress, antibiotics, and more. They aid in digestion, nutrient absorption, and can help to crowd out harmful bacteria. This supports both digestive and immune function.

Probiotics are primarily found in fermented foods that have not been heat-treated or pasteurized. This is because high heat kills the live cultures. Excellent food sources of probiotics include:

Yogurt and kefir: Especially those labeled with “live and active cultures.”
Sauerkraut and kimchi: Fermented cabbage dishes (look for unpasteurized, refrigerated versions).
Miso and tempeh: Products made from fermented soybeans.
Kombucha: A fermented, lightly effervescent tea.
Aged cheese: Such as Gouda, cheddar, and some mozzarella.

For optimal gut health, it’s recommended to consume both prebiotics and probiotics regularly, as they work together synergistically to maintain a balanced and robust digestive system.

The 15 Best Natural Laxatives for Regularity and Gut Health

Food products recommended for osteoporosis and healthy bones. — *A healthy diet with high fiber foods is the best way to healthy digestion. Image Credit: Shutterstock*

Now that we have a good understanding of how the digestive system works and the role of both pre- and probiotics, let’s get more specific about digestion-friendly foods. Remember, while in general a balanced diet with plenty of fresh fruits and vegetables, as well as staying hydrated, are key, sometimes you still need an extra little bit of help. The following are high fiber foods that act as natural laxatives and are very beneficial for gut health. If you need help getting things moving, these foods are your friend. If not, be careful not to consume too much of them at once.

1. Prunes (Dried Plums)

Black pile of prunes from a large number of ripe plums, a pile of prunes on a wooden table in the kitchen close-up — *Prunes are one of the most powerful natural laxatives we have. Image Credit: Shutterstock*

Prunes are perhaps the most famous natural laxative and for good reason. They are rich in both insoluble fiber, which adds bulk to stool, and a sugar alcohol called sorbitol. Sorbitol pulls water into the colon. This double-action approach makes them highly effective for promoting regularity.

2. Apples

red apple cultivar jonathan group — *Apples are high in pectin, which is compound that aids digestion. Image Credit: Shutterstock*

An apple a day really does keep the doctor away, especially the GI doctor. Apples are particularly high in pectin, a type of soluble fiber. As pectic ferments in the colon, it creates a gel-like consistency that softens stool and aids in smooth passage. Be sure to eat the skin for maximum fiber benefits.

3. Chia Seeds

Scattered chia seeds with wooden spoon close up — *Chia seeds are a food that acts as a natural laxative thanks to their ability to draw moisture into the stool. Image Credit: Shutterstock*

Don’t let their small size fool you. Chia seeds are a fiber superstar. When mixed with liquid, they form a gel that expands in your gut. This gel acts like a sponge, drawing moisture into the stool and making it easier to pass. They are one of the most effective high fiber foods to incorporate into your daily routine.

4. Flaxseeds

Flax seed in a wooden bowl. Close-up. — *Flaxseeds are a high fiber food that helps with digestion. Image Credit: Shutterstock*

Similar to chia seeds, flaxseeds are an excellent source of soluble fiber and insoluble fiber. They also contain mucilage, a gum-like compound that provides bulk and helps coat the intestinal wall. For the best results, grind the flaxseeds before consumption, as whole seeds can often pass through undigested.

5. Pears

Ripe pears on black background — *Pears are a natural laxative similar to how prunes work. Image Credit: Shutterstock*

Pears are a good source of fiber, but like prunes, they also contain high amounts of sorbitol. This combination of fiber and the gentle, osmotic effect of sorbitol helps stimulate a bowel movement. Eating them with the skin on maximizes the intake of insoluble fiber.

6. Berries (Raspberries, Blackberries)

raspberries and blackberries in wood bowl on gray table, vintage — *Raspberries and blackberries are high fiber foods for digestion. Image Credit: Shutterstock*

All berries are excellent foods that support gut health, but raspberries and blackberries stand out for their exceptionally high fiber content. They often contain 8 grams or more per cup. Their high water content also contributes to hydration, which is essential for soft, easy-to-pass stools.

7. Oatmeal

Oatmeal with Banana and Cinnamon, Ready to Eat — *Oatmeal is a high-fiber food that contains beta-glucan, a prebiotic that aids digestion. Image Credit: Shutterstock*

Oats are a classic breakfast choice for regularity. They are rich in beta-glucan, a type of soluble fiber that slows digestion and acts as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut flora contributes to more consistent, healthy bowel movements.

8. Legumes (Beans and Lentils)

Sustainable Pantry Organization With Glass Jars Holding Lentils, Chickpeas, And Beans. Sustainable Storage Of Bulk Organic Foods — *Beans and lentils are fiber powerhouses with resistant starch to promote intestinal movement. Image Credit: Shutterstock*

Beans, lentils, and chickpeas are powerhouse legumes packed with both fiber and resistant starch, making them powerful foods for gut health and a potential natural laxative. Resistant starch passes through the small intestine undigested and is fermented by gut bacteria, producing compounds that promote intestinal movement.

9. Kiwi

Kiwi on wooden background. Whole fruit and slices pieces of green kiwi on table. fresh ripe juicy kiwi. Tropical fruit. Organic fruit. Healthy eating. Space for text. Copy space. — *Kiwi contains actinidin, which helps to digest proteins. Image Credit: Shutterstock*

This small, fuzzy fruit contains fiber, but also a unique enzyme called actinidin. Actinidin is thought to improve the digestion of proteins and may contribute to a feeling of ‘lightness’ and increased motility within the digestive tract. For these reasons, kiwi helps to move contents along the GI tract well.

10. Leafy Greens (Spinach, Kale)

Fresh spinach and kale from the home garden. — *Kale and spinach are high in fiber and magnesium for digestion. Image Credit: Shutterstock*

Leafy greens offer a fantastic one-two punch: they are high in fiber, and they are also a great source of magnesium. Magnesium naturally helps relax the muscles in the intestinal wall, which can aid in pushing waste through the colon.

11. Sweet Potatoes

Fresh raw sweet potatoes, rosemary and salt on gray table, closeup — *Sweet potatoes are high in both soluble and insoluble fiber. Image Credit: Shutterstock*

Unlike white potatoes, sweet potatoes contain both soluble and insoluble fiber, making them an excellent choice for a moving digestive system. The insoluble fiber adds essential bulk, while the soluble fiber helps to soften the stool. This leads to more comfortable elimination.

12. Sauerkraut and Kimchi (Fermented Foods)

Korean kimchi cabbage, beet sauerkraut and sauerkraut in glass jars, white background. Probiotics food concept. — *Fermented foods like sauerkraut and kimchi contain probiotics for digestion. Image Credit: Shutterstock*

While not fiber-rich, these fermented vegetables are packed with probiotics, those beneficial live bacteria mentioned earlier. A regular intake of probiotics helps to balance the gut microbiome. As we now know, this is crucial for healthy function, reduced gas, and overall regularity.

13. Water

Smiling woman holding a glass of fresh water, promoting hydration and a healthy lifestyle while enjoying a moment of wellbeing at home — *Without water, our digestive system can’t function properly. Image Credit: Shutterstock*

Although not a food, it’s impossible to talk about digestive movement without mentioning water. Fiber needs water to work. Insoluble fiber absorbs water to create bulk. Without enough hydration, a high-fiber diet can actually worsen constipation.

14. Olive Oil

Organic olive oil in a jug on vintage background — *A small amount of olive oil can act as a lubricant for the digestive tract. Image Credit: Shutterstock*

A small amount of olive oil can act as a lubricant for the digestive tract, making it easier for stool to pass. It also stimulates the release of bile, which aids in digestion and can promote intestinal mobility.

15. Aloe Vera Juice

fresh sliced aloe vera leaves and aloe vera juice — *Aloe Vera contains anthraquinones, a powerful natural laxative. Image Credit: Shutterstock*

Derived from the inner leaf of the plant, some types of aloe vera juice contain compounds called anthraquinones. These compounds have a powerful natural laxative effect by stimulating water secretion into the bowel and promoting muscle contractions (peristalsis). Be sure to choose a high-quality, whole-leaf purified product.

The Bottom Line

Preteen girl hands holding intestine shape, healthy bowel digestion, leaky gut, probiotic and prebiotic for gut health, preteen and teen gut health concept — *A healthy lifestyle and balanced diet are the route to a happy digestive system. Image Credit: Shutterstock*

Smooth digestive flow and a healthy GI tract are critical parts of health. The reality is that digestive health is not complicated: eat a healthy, balanced diet that includes plenty of fresh fruits and vegetables, stay hydrated, and avoid processed foods as often as possible. Ensure regular movement throughout your day, as movement also aids in digestion. If you are having trouble going to the bathroom, look to natural laxatives before turning to over-the-counter ones. Incorporating the above 15 foods and beverages into your daily diet is a simple, delicious, and powerful way to support your body;s natural processes. Remember that consistency is key. By prioritizing these high fiber foods and foods that support gut health, you can maintain a happy, healthy, and consistently moving digestive system. Ultimately, this will lead to better health, better mood, and a better quality of life.

Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.

Trending Products