Foods That Actually Help You Poop Naturally – Page 39

1. Prunes

Prunes, also known as dried plums, have earned their reputation as a classic remedy for constipation. Their effectiveness comes from a unique combination of soluble fiber and sorbitol, a natural sugar alcohol with mild laxative effects. Sorbitol draws water into the colon, softening stool and promoting easier bowel movements.
Prunes are one of the richest fruit sources of dietary fiber, with just five to six prunes providing about 3-4 grams. This fiber adds bulk to stool and supports the gut’s healthy movement. According to the National Institutes of Health, prunes have been shown in clinical studies to be more effective than many over-the-counter fiber supplements for relieving mild constipation.

Traditionally, prunes are eaten whole as a snack, but they can also be blended into smoothies, chopped into oatmeal, or added to baked goods. For most adults, a daily portion of 5-10 prunes is sufficient to see benefits without causing bloating or excessive gas. Integrating prunes into your diet is a simple, natural way to keep things moving and support regularity.

2. Apples

Apples are a familiar, delicious way to support digestive health, thanks largely to their high content of pectin—a soluble fiber that acts as a natural stool softener. Pectin forms a gel-like substance in the gut, helping to bulk up stool and stimulate the movement of the intestines. According to the National Institutes of Health, apples are particularly effective for this purpose due to their balance of soluble and insoluble fibers.

When it comes to promoting regularity, whole apples are far more effective than apple juice. The juicing process strips away much of the beneficial fiber, leaving behind mostly sugar and water. Eating apples with the skin on maximizes the fiber content, as the peel is especially rich in insoluble fiber that adds bulk and speeds up the passage of waste.
Try slicing apples into salads, pairing them with nut butter, or enjoying them raw as a snack. One medium apple with skin contains about 4 grams of fiber, making it a simple, accessible way to encourage healthy bowel movements and support gut wellness.

3. Pears

Pears are a gentle yet powerful fruit for promoting regularity, thanks to their unique blend of fiber and sorbitol. Like prunes, pears contain sorbitol, which helps draw water into the colon and softens stool, making it easier to pass. A single medium pear delivers around 5-6 grams of dietary fiber, much of which is found in the skin. This combination makes pears highly effective for those seeking natural digestive relief.

Beyond fiber and sorbitol, pears are made up of about 84% water, which helps keep the digestive system hydrated and supports smooth bowel movements. According to the Healthline, eating pears regularly can help prevent constipation, especially when consumed with the skin intact.

For easy ways to add pears to your diet, try slicing them into green salads, blending them into smoothies, or simply enjoying them fresh and whole. Roasting or poaching pears with spices like cinnamon can make for a comforting, fiber-rich dessert. Be sure to leave the skin on for maximum benefit, as much of the fiber and nutrients are concentrated there.

4. Kiwi

Kiwi stands out among fruits for its remarkable ability to stimulate bowel movements. This is due not only to its high fiber content—about 2 grams per medium fruit—but also to a unique enzyme called actinidin. Actinidin is known to promote digestive motility and help break down proteins, making it easier for food to move through the gut. According to a study published in Advances in Food and Nutrition Research, eating kiwi daily significantly improves stool frequency and consistency, even outperforming many other high-fiber fruits.

Kiwi’s natural blend of soluble and insoluble fiber helps soften stools while supporting the growth of beneficial gut bacteria. Compared to fruits like apples or pears, kiwi may have a more direct and gentle effect on relieving constipation, thanks to its combination of fiber and digestive enzymes.

For best results, experts suggest eating one to two kiwis per day, either on their own, sliced into yogurt, or blended into a smoothie. The skin is edible and contains additional fiber, but if you prefer, you can peel the fruit. Including kiwi in your daily diet can be a tasty way to encourage regularity and digestive comfort.

5. Figs

Figs offer a naturally sweet solution for those seeking relief from constipation. Both fresh and dried figs are loaded with dietary fiber, providing around 1.5 grams per small fresh fig and up to 5 grams in just three dried figs. This high fiber content helps bulk up stool and keeps the digestive tract moving efficiently. Additionally, figs contain an enzyme called ficin, which is believed to aid in digestive processes and further support bowel regularity.

Figs are a staple in Mediterranean diets, which are renowned for their positive impact on gut health and overall wellness. These diets rely on plant-based foods, and figs play a key role in providing both fiber and natural sweetness without added sugars.
Whether fresh or dried, figs can be enjoyed in a variety of ways. Try adding sliced fresh figs to salads, pairing them with cheese, or stirring chopped dried figs into oatmeal or yogurt. They’re also delicious eaten on their own as a snack.

For gentle, effective relief, incorporating a few figs into your daily routine can help promote regular bowel movements and support a healthy digestive system.

6. Berries

Berries are a flavorful and refreshing way to support healthy digestion, thanks to their impressive fiber and water content. A single cup of raspberries, for example, provides about 8 grams of fiber, while blackberries and strawberries also offer generous amounts. The combination of fiber and water in berries helps soften stool and keeps the digestive tract hydrated, which is essential for regular bowel movements.

Different types of berries bring their own unique benefits. Raspberries and blackberries are among the highest in fiber, whereas blueberries and strawberries deliver a mix of fiber and antioxidants. According to the Harvard T.H. Chan School of Public Health, including a range of berries in your diet can boost overall gut health and provide a variety of nutrients.

Berries are incredibly versatile. Sprinkle them over oatmeal or yogurt, blend them into smoothies, or enjoy a handful as a snack. Their natural sweetness makes them a healthy alternative to sugary desserts. By making berries a regular part of your meals, you can promote digestive regularity and satisfy your sweet tooth at the same time.

7. Spinach

Spinach is a powerhouse leafy green that delivers both magnesium and fiber, two nutrients essential for healthy digestion. Magnesium helps the colon draw in water, which softens stool and supports smoother, more regular bowel movements. According to the National Institutes of Health, magnesium-rich foods like spinach can be especially helpful for those experiencing occasional constipation.

A single cup of cooked spinach contains around 4 grams of fiber, while also providing hydration from its high water content. The type of fiber in spinach—mostly insoluble—helps move waste efficiently through the digestive tract. Spinach also offers additional health benefits, including a rich supply of vitamins A, C, and K.

For best results, try adding spinach to salads, blending it into smoothies, or sautéing it with olive oil and garlic. Cooking spinach reduces its volume, making it easier to eat larger amounts and boost your fiber intake. Whether eaten raw or cooked, incorporating spinach into your meals can help soften stools, support gut health, and keep your digestive system functioning smoothly.

8. Broccoli

Broccoli is a nutritional standout for digestive health, largely because of its abundant insoluble fiber and a unique plant compound called sulforaphane. Insoluble fiber in broccoli adds bulk to stool and accelerates its passage through the intestines, helping to prevent constipation. Meanwhile, sulforaphane has been shown to support healthy gut bacteria and reduce inflammation in the digestive tract. According to research summarized by the National Institutes of Health, these qualities make broccoli an excellent food for regularity.

Raw broccoli contains slightly more fiber than cooked, but both forms are beneficial. Cooking broccoli can make it easier to digest for some people, while raw florets retain more of their natural crunch and nutrients. Whichever way you prefer, broccoli is a versatile addition to meals.

Try tossing raw broccoli into salads or serving it with hummus as a crunchy snack. For a warmer option, steam or roast broccoli and add it to stir-fries, pasta dishes, or grain bowls. By including broccoli regularly in your diet, you’ll support digestive health and enjoy a delicious boost of fiber and beneficial plant compounds.

9. Sweet Potatoes

Sweet potatoes are a delicious, fiber-rich root vegetable that can help keep your digestive system moving smoothly. A medium baked sweet potato with skin provides about 4 grams of dietary fiber and is also high in water content, both of which are essential for softening stool and easing bowel movements. Compared to regular white potatoes, sweet potatoes contain more fiber and a greater range of vitamins and antioxidants, making them especially beneficial for gut health. According to the Medical News Today, the fiber in sweet potatoes is a mix of both soluble and insoluble types, supporting regularity in multiple ways.

To maximize the digestive benefits, it’s best to eat sweet potatoes with their skins on, as much of the fiber is concentrated there. Sweet potatoes can be enjoyed baked, roasted, mashed, or even spiralized into noodles for a creative twist. For added flavor and nutrition, top them with a sprinkle of cinnamon, a dollop of Greek yogurt, or a drizzle of olive oil. Whether served as a side dish or the main event, sweet potatoes are a versatile, gut-friendly choice that can easily be included in your weekly meal rotation.

10. Beans

Beans are among the most powerful natural foods for promoting regular bowel movements, thanks to their exceptional content of both soluble and insoluble fiber. Soluble fiber in beans forms a gel-like substance in the gut, which helps soften stool, while insoluble fiber adds bulk and speeds up the passage of waste. This dynamic fiber duo makes beans especially effective for relieving constipation and supporting long-term gut health. According to the Harvard T.H. Chan School of Public Health, regular bean consumption is a key reason why many populations around the world enjoy healthier digestion and lower rates of chronic disease.

Beans are common in global dietary patterns, from Mediterranean chickpeas to Latin American black beans and Asian soybeans. While beans are highly beneficial, eating large amounts too quickly can cause gas or bloating due to their complex carbohydrates. To avoid discomfort, start with small portions (about half a cup) and gradually increase your intake as your digestive system adapts.

Add beans to soups, salads, grain bowls, or blend them into dips like hummus. With their versatility and rich nutrient profile, beans are a satisfying and practical way to boost your daily fiber and keep your digestive system on track.

11. Lentils

Lentils are a nutritional powerhouse, valued not only for their high fiber content but also for their rich supply of prebiotic fiber. Prebiotics are a special type of fiber that nourishes beneficial gut bacteria, contributing to better digestion and regularity. A single cup of cooked lentils delivers around 16 grams of fiber, making them one of the most fiber-dense pulses available. Compared to other pulses like chickpeas or split peas, lentils cook quickly and are gentler on the digestive system, making them a great choice for those seeking digestive comfort.

According to the National Institutes of Health, regular consumption of lentils supports healthy bowel movements and can help reduce the risk of constipation-related discomfort. Their fiber content is a mix of both soluble and insoluble types, promoting stool bulk and smooth transit through the intestines.

Lentils are versatile and easy to include in your diet. Enjoy them in soups, stews, salads, or as a hearty base for veggie burgers. Red lentils are especially gentle and quick-cooking, while green and brown varieties hold their shape well in salads. Adding lentils to your meals is a simple, tasty strategy to support digestive wellness.

12. Chia Seeds

Chia seeds are tiny nutritional powerhouses, especially when it comes to digestive health. Their most notable feature is their high content of gel-forming soluble fiber. When mixed with liquid, chia seeds absorb up to 12 times their weight in water, forming a soft gel that helps bulk up stool and make bowel movements easier. According to the Harvard T.H. Chan School of Public Health, just one ounce (about two tablespoons) of chia seeds provides nearly 10 grams of fiber.

Because chia seeds absorb so much water, it’s important to stay well hydrated when adding them to your diet. This hydration is essential for the seeds to expand in your digestive tract and create the gel-like consistency that aids in regularity. Without enough fluids, chia seeds can have the opposite effect and make constipation worse.

Chia seeds are easy to incorporate into your daily routine. Sprinkle them on yogurt, blend them into smoothies, or stir them into oatmeal. You can also make chia pudding by soaking the seeds in milk or a plant-based alternative overnight. These versatile seeds offer a simple, effective way to enhance your fiber intake and support a healthy gut.

13. Flaxseeds

Flaxseeds are a potent natural aid for digestive health, thanks to their unique mucilage fiber. This special type of soluble fiber forms a gel-like consistency when combined with water, which helps soften stool and makes it easier to pass. In addition to mucilage, flaxseeds also contain insoluble fiber, creating a powerful combination for regularity. According to the National Institutes of Health, flaxseeds are not only high in fiber but also beneficial plant compounds and healthy fats.

For best results, it’s important to use ground flaxseeds rather than whole. Whole flaxseeds often pass through the digestive tract undigested, limiting their effectiveness, while ground flaxseeds release their fiber and nutrients for maximum benefit. You can easily grind flaxseeds at home using a coffee grinder or purchase pre-ground varieties.

Incorporating flaxseeds into your meals is simple and versatile. Stir a tablespoon into oatmeal, yogurt, or smoothies, or sprinkle them over salads and soups. Their mild, nutty flavor pairs well with both sweet and savory dishes. With regular use, flaxseeds can help promote softer stools and more comfortable, consistent bowel movements.

14. Oats

Oats are a breakfast staple prized for their high content of beta-glucan, a soluble fiber that supports digestive health and regularity. Beta-glucan forms a gel-like substance in the gut, which helps soften stool and increase its bulk—making it easier to pass. According to the National Institutes of Health, the unique fiber profile of oats not only aids in constipation relief but also supports beneficial gut bacteria and overall colon health.

The impact of oats on stool bulk is significant. Regular consumption helps regulate bowel movements and can even ease symptoms of mild constipation. Oats are also rich in insoluble fiber, which further contributes to stool volume and speeds up intestinal transit.

To maximize these benefits, prepare oatmeal using rolled or steel-cut oats, which retain more fiber than instant varieties. Add fresh fruit, nuts, or seeds for extra nutrients and taste. Overnight oats—soaked with milk or a plant-based alternative—are a convenient, no-cook option. Whether enjoyed warm or cold, oats are a versatile, satisfying way to boost your fiber intake and promote healthy digestion.

15. Barley

Barley is a wholesome whole grain that stands out for its impressive content of soluble fiber, particularly beta-glucan. This type of fiber forms a gel in the digestive tract, helping to soften stool and encourage healthy, regular bowel movements. Barley contains more soluble fiber than wheat, making it especially effective for those who want to improve gut function and prevent constipation. According to the Harvard T.H. Chan School of Public Health, barley also offers important vitamins and minerals that contribute to overall digestive wellness.

Compared to wheat, barley’s soluble fiber content has a greater impact on stool bulk and water retention in the gut. While wheat is a staple in many diets, adding barley can provide a unique digestive boost, especially when eaten regularly.

Barley is delicious in a variety of hearty recipes. Add it to soups and stews for a chewy, nutty texture, or use it as a base for grain salads with roasted vegetables and herbs. Barley can even be cooked as a breakfast porridge, similar to oats. With its versatility and gut-friendly fiber, barley is a satisfying way to support natural regularity.

16. Whole Wheat Bread

Whole wheat bread is a familiar, accessible way to boost your daily fiber intake and support digestive health. The key difference between whole wheat and white bread lies in the presence of bran fiber. Bran, the outer layer of the wheat kernel, is rich in insoluble fiber that adds bulk to stool and helps food move efficiently through the digestive tract. According to the Harvard T.H. Chan School of Public Health, eating whole grains like whole wheat is linked to improved bowel regularity and reduced risk of digestive discomfort.

In contrast, white bread is made from refined flour, which has the bran and germ removed—stripping away most of the beneficial fiber and nutrients. As a result, white bread offers little support for regularity or gut health.

When choosing whole wheat bread, it’s essential to read labels carefully. Look for “100% whole wheat” or “whole grain” as the first ingredient, and avoid breads labeled as “wheat” that may still be made with refined flour. Enjoy whole wheat bread as toast, in sandwiches, or alongside soup for a fiber-rich addition to any meal. This simple swap can make a significant difference for digestive wellness.

17. Brown Rice

Brown rice is a minimally processed whole grain that provides a steady source of unprocessed fiber, making it a natural choice for supporting digestive regularity. Unlike white rice, which has its outer bran and germ removed, brown rice retains these layers—resulting in significantly higher fiber content and more nutrients. According to the Harvard T.H. Chan School of Public Health, one cup of cooked brown rice contains about 3.5 grams of fiber, compared to less than 1 gram in the same amount of white rice.

The fiber in brown rice, mostly insoluble, helps bulk up stool and encourages smooth passage through the digestive system. This makes brown rice a simple, effective choice for those seeking gentle, everyday relief from constipation or irregularity.

For best results, aim for a serving size of about half a cup to one cup of cooked brown rice per meal. Use it as a base for stir-fries, grain bowls, or hearty salads. Its mild, nutty flavor pairs well with a wide range of vegetables and proteins, making it easy to incorporate into various dishes. Switching from white to brown rice is a small change that can yield big benefits for gut health.

18. Popcorn

Air-popped popcorn is a surprisingly effective whole grain snack for promoting digestive regularity, thanks to its impressive fiber content. Three cups of air-popped popcorn contain about 3.5 grams of fiber, making it a satisfying, low-calorie way to add bulk to your daily intake. Unlike many processed snacks, which are often made from refined grains and lack fiber, popcorn retains the natural bran from the corn kernel, supporting healthy bowel movements. The Harvard T.H. Chan School of Public Health notes that popcorn is one of the only snack foods that is 100% whole grain.

When compared to chips, crackers, or sugary treats, popcorn stands out as a wholesome alternative that can help keep the digestive system moving smoothly. However, it’s important to pay attention to preparation methods. Many commercial popcorn varieties are loaded with butter, oils, and salt, which can undermine the snack’s health benefits and potentially contribute to digestive discomfort.

For a gut-friendly snack, opt for air-popped popcorn with minimal added fat or salt. Enhance the flavor with a sprinkle of nutritional yeast, herbs, or a dash of your favorite spices. Enjoying popcorn in its simplest form will maximize its fiber benefits and support natural regularity.

19. Avocado

Avocado is a unique fruit that delivers a powerful combination of healthy fats and fiber, both of which play a role in supporting digestive regularity. Unlike most fruits, which are mostly carbohydrates, avocados are rich in monounsaturated fats that help lubricate the digestive tract and keep things moving smoothly. A single avocado contains around 10 grams of fiber, significantly more than most other fruits. According to the Harvard T.H. Chan School of Public Health, both the soluble and insoluble fiber in avocados help bulk up and soften stool, making bowel movements more comfortable.

Compared to apples, pears, or berries, avocados offer a creamier texture and a unique nutrient profile that makes them especially beneficial for gut health. Their healthy fats also help you absorb fat-soluble vitamins from other foods, supporting overall wellbeing.

For most people, one-half to one avocado per day is plenty to enjoy the digestive benefits without overdoing calories. Add avocado to salads, spread it on toast, or blend it into smoothies for a fiber- and fat-rich boost. With their versatility and satisfying taste, avocados are a delicious addition to any gut-friendly eating plan.

20. Artichokes

Artichokes are a standout vegetable in Mediterranean diets, renowned for their high content of prebiotic inulin fiber. Inulin acts as a fertilizer for beneficial gut bacteria, supporting a healthy microbiome and naturally stimulating regular bowel movements. According to the National Institutes of Health, artichokes are among the richest sources of inulin, making them particularly effective for relieving constipation and promoting long-term digestive health.

The Mediterranean diet, celebrated for its emphasis on plant-based foods, frequently features artichokes for their digestive and overall health benefits. Artichokes also provide antioxidants, vitamins, and minerals that further enhance gut function.

Preparing artichokes is easier than it may seem. Steam whole artichokes and peel off the leaves to dip in olive oil or vinaigrette, or use canned or frozen artichoke hearts in salads, pasta, or grain bowls. Roasting artichoke hearts with herbs and a squeeze of lemon brings out their delicate flavor. By enjoying artichokes regularly, you can enrich your diet with inulin and support a balanced, comfortable digestive system.

21. Bananas

Bananas are a convenient and versatile fruit that can support digestive health in different ways depending on their ripeness. Green bananas are particularly high in resistant starch, a type of carbohydrate that acts like soluble fiber and serves as a prebiotic for gut bacteria. Resistant starch helps increase stool bulk and promotes smoother, more regular bowel movements. According to the National Institutes of Health, resistant starch from green bananas can be especially beneficial for relieving mild constipation and supporting a healthy gut environment.

As bananas ripen, their starches convert into simple sugars, making ripe bananas easier to digest but less effective for improving regularity. While ripe bananas still provide some fiber, they are better suited for those who need gentle digestive support rather than a potent constipation remedy.

For maximum digestive benefit, try adding sliced green banana to smoothies, mashing them into oatmeal, or using green banana flour in baking. If you’re new to resistant starch, start with small servings and increase gradually to avoid bloating. Bananas, in all their forms, are a simple, portable way to incorporate more fiber and gut-friendly nutrients into your daily routine.

22. Oranges

Oranges are a refreshing and fiber-rich fruit that can help promote digestive regularity. They offer a potent mix of soluble and insoluble fiber, with the inner flesh and pith (the white layer under the peel) being especially high in pectin and cellulose. Soluble fiber helps soften stool, while insoluble fiber adds bulk and encourages the natural movement of waste through the intestines. According to the Harvard T.H. Chan School of Public Health, one medium orange provides about 3 grams of fiber and a wealth of hydration.

It’s important to note that eating whole oranges is far more beneficial for digestive health than drinking orange juice. Juice lacks the fiber found in the flesh and pith, and is primarily a source of sugar and vitamin C. Whole oranges, on the other hand, deliver both fiber and water, making them a superior choice for supporting bowel regularity.

For best results, enjoy oranges as a snack, add segments to salads, or use them as a topping for yogurt. Eating the pith along with the flesh maximizes fiber intake and provides a juicy, satisfying boost to your digestive system.

23. Grapes

Grapes are a juicy, hydrating fruit that can gently encourage healthy digestion. Their combination of fiber and water helps soften stool and promote regular bowel movements. A cup of fresh grapes contains about 1.5 grams of fiber, along with plenty of water to keep the digestive tract hydrated—a key factor in preventing constipation. According to the Harvard T.H. Chan School of Public Health, the natural skin of grapes is especially rich in insoluble fiber, which speeds up waste movement through the colon.

When compared to raisins, grapes have a distinct advantage for digestive health. While raisins are a concentrated source of fiber, they contain less water and are higher in sugar per serving. Grapes, with their high water content, are less likely to cause digestive discomfort and are more hydrating overall.

Enjoy grapes as a snack on their own, toss them into fruit salads, or freeze them for a refreshing, fiber-rich treat. They also pair well with cheese or nuts for a balanced snack. Their portability and ease of preparation make grapes a simple, effective addition to a gut-friendly eating plan.

24. Plums

Plums are a delicious, juicy fruit that can naturally support digestive regularity thanks to their blend of fiber and sorbitol. Sorbitol is a natural sugar alcohol that draws water into the colon, softening stool and making bowel movements easier. Fresh plums contain both soluble and insoluble fiber, which work together to add bulk and encourage healthy gut motility. According to the National Institutes of Health, the combination of fiber and sorbitol in plums makes them a gentle, effective option for those experiencing occasional constipation.

While prunes (dried plums) are famously potent for constipation relief due to their concentrated sorbitol and fiber content, fresh plums offer a lighter, less intense effect. Plums are a particularly good choice for those looking to avoid the stronger laxative qualities of prunes but still benefit from natural digestive support.

A practical serving size is two to three fresh plums per day, eaten whole or sliced into salads, yogurt, or oatmeal. Their sweet-tart flavor and juicy texture make plums an easy, appealing addition to a gut-friendly diet, especially during their summer season.

25. Cabbage

Cabbage is a humble yet mighty vegetable when it comes to digestive wellness. Packed with insoluble fiber, cabbage helps add bulk to stool and accelerates its passage through the intestines, making it easier to maintain regularity. Consuming cabbage raw or lightly cooked preserves its fiber and crunchy texture, which can be especially effective for those seeking gentle, natural relief from constipation. According to the Harvard T.H. Chan School of Public Health, cabbage also provides a range of vitamins and antioxidants that support overall gut health.

Fermented cabbage foods like kimchi and sauerkraut offer additional digestive benefits, as they contain probiotics that help balance gut bacteria and further promote regular bowel function. These traditional foods have long been staples in Korean and Eastern European diets for their positive effects on digestion.

To enjoy cabbage, shred it into salads or slaws, add it to stir-fries, or roast wedges with olive oil for a simple side. Incorporating fermented cabbage as a topping for sandwiches or grain bowls delivers both fiber and probiotics. With its versatility and digestive benefits, cabbage is a valuable addition to a gut-friendly diet.

26. Kale

Kale is a leafy green superstar for digestive health, offering a robust mix of fiber and magnesium. One cup of raw kale provides about 1 gram of fiber, helping to bulk up stool and promote regularity. Kale is also a good source of magnesium, a mineral that assists the colon in drawing water into the stool, making it softer and easier to pass. According to the Harvard T.H. Chan School of Public Health, kale delivers these benefits with very few calories and a host of other nutrients.

When compared to spinach, kale offers a slightly hardier texture and a more robust flavor, but both vegetables are excellent choices for supporting gut health. Kale can be eaten raw or cooked, and its sturdy leaves hold up well in a variety of dishes.

Easy recipes include massaged kale salads, kale chips, or sautéed kale with garlic and olive oil. You can also blend kale into smoothies, add it to soups, or use it as a base for grain bowls. Regularly including kale in your meals is a delicious and effective way to increase fiber, boost magnesium intake, and keep your digestive system running smoothly.

27. Carrots

Carrots are a crunchy, vibrant root vegetable that can play a helpful role in promoting digestive regularity. A medium carrot contains about 2 grams of dietary fiber, which helps add bulk to stool and maintain healthy bowel movements. Carrots are rich in insoluble fiber, which passes through the digestive tract largely intact, speeding up waste movement and reducing the likelihood of constipation. The Harvard T.H. Chan School of Public Health highlights carrots as a versatile source of fiber and essential vitamins.

Both raw and cooked carrots provide digestive benefits, but raw carrots retain more of their crunchy texture and some heat-sensitive nutrients. Cooking softens carrots, making them easier to digest for some people, while still offering plenty of fiber.

Carrots are easy to enjoy as a snack—simply slice them into sticks or rounds and dip in hummus or yogurt. Add shredded carrots to salads, stir them into soups, or roast them with olive oil and herbs for a sweet and savory side dish. Their versatility and mild, sweet flavor make carrots a convenient way to boost fiber and support gut health.

28. Peas

Peas are a small yet mighty vegetable when it comes to digestive health, thanks to their impressive amount of soluble fiber. Soluble fiber absorbs water in the digestive tract, forming a gel that softens stool and encourages smooth, regular bowel movements. One cup of cooked green peas provides about 4 grams of fiber, making them an easy addition to a high-fiber diet. According to the Harvard T.H. Chan School of Public Health, peas are also packed with protein and essential nutrients that support overall wellness.

Both fresh and frozen peas offer similar nutritional and digestive benefits. Frozen peas are picked and preserved at peak freshness, retaining most of their fiber and nutrients. Fresh peas are slightly sweeter and crisper, but both varieties can be used interchangeably in recipes.

You can add peas to salads, stir them into soups, or mix them into pasta dishes and grain bowls. Pureed peas make a vibrant spread or dip, while lightly steamed peas are a quick, fiber-rich side. Their mild, sweet flavor makes peas a family-friendly choice for boosting fiber and supporting healthy digestion.

29. Zucchini

Zucchini is a hydrating, low-calorie vegetable that can gently support digestive regularity. This summer squash is composed of about 95% water, which helps keep stool soft and supports overall gut hydration. Zucchini also supplies a modest amount of dietary fiber—about 2 grams per medium-sized veggie—making it a helpful addition to a gut-friendly diet. According to the Harvard T.H. Chan School of Public Health, zucchini and other summer squashes provide both soluble and insoluble fiber, further aiding natural digestive processes.

Compared to other squashes, zucchini has a higher water content and a more delicate texture, making it especially easy to digest. While winter squashes like butternut are higher in fiber and starch, zucchini is a great choice for gentle, everyday digestive support.

Zucchini is incredibly versatile—spiralize it into “zoodles” as a pasta substitute, sauté with olive oil and garlic, or grate it into muffins and breads for extra moisture and fiber. Add sliced zucchini to stir-fries, omelets, or casseroles. Its mild flavor blends easily into many dishes, making it a simple way to increase your daily fiber and water intake for digestive comfort.

30. Beets

Beets are a vibrant root vegetable loaded with fiber and a unique nutrient called betaine, both of which contribute to smooth and efficient digestion. Each cup of cooked beets provides about 3.5 grams of fiber, supporting regular bowel movements and helping to prevent constipation. Betaine, a naturally occurring compound in beets, plays a role in supporting liver function and the production of digestive enzymes, further aiding the breakdown and absorption of nutrients. According to the Harvard T.H. Chan School of Public Health, the combination of fiber and betaine makes beets a gut-friendly food with broad health benefits.

Beets can be enjoyed in many ways—roasted, steamed, boiled, or grated raw into salads. Their earthy sweetness pairs well with tangy dressings, citrus, or creamy cheeses. Roasting beets intensifies their flavor and brings out their natural sugars, while steaming or boiling preserves their color and tender texture.

You can also blend beets into smoothies, add them to grain bowls, or enjoy them as a colorful side dish. Don’t forget the beet greens—they’re edible and high in fiber too. Incorporating beets into your meals is a delicious way to boost fiber, support digestion, and add vibrant color to your plate.

31. Pumpkin

Pumpkin is a nutrient-rich squash that offers an ideal balance of fiber and water for gentle digestive support. One cup of cooked pumpkin contains about 3 grams of fiber and is comprised of nearly 90% water, making it an excellent choice for softening stool and promoting regular bowel movements. According to the Harvard T.H. Chan School of Public Health, pumpkin’s fiber is primarily soluble, which helps absorb water and create a gel-like consistency in the gut.

Both fresh and canned pumpkin offer similar digestive benefits, though canned pumpkin is more convenient and just as nutritious—provided you choose pure pumpkin and not sweetened pumpkin pie filling. Fresh pumpkin may have a slightly firmer texture and a richer flavor, but either option works well in recipes.

Pumpkin can be stirred into oatmeal, blended into smoothies, or baked into muffins and breads for an easy fiber boost. Try making a creamy pumpkin soup, roasting cubes with spices, or using pumpkin puree as a healthy substitute for oil or butter in baked goods. With its mild, sweet flavor and high water content, pumpkin is a versatile addition to any gut-friendly diet.

32. Almonds

Almonds are a crunchy, satisfying nut that provides an impressive mix of fiber and healthy fats—both of which can help keep your digestion on track. Just one ounce (about 23 almonds) offers 3.5 grams of fiber and a generous dose of monounsaturated fats, which support gut motility and help lubricate the digestive tract. According to the Harvard T.H. Chan School of Public Health, almonds stand out among nuts for their high fiber content, making them particularly effective for promoting regularity.

Compared to other nuts, such as cashews or walnuts, almonds provide more fiber per serving. This makes them a smart snack choice for those looking to boost their daily intake. Almonds also contain magnesium and vitamin E, which further support digestive and overall health.

Almonds are easy to enjoy on their own as a snack, or you can sprinkle them onto salads, yogurt, or oatmeal. Try almond butter as a spread on whole-grain toast or blend it into smoothies for a creamy texture. Their versatility and nutrient density make almonds a tasty, convenient way to help maintain healthy bowel movements.

33. Walnuts

Walnuts are more than just a crunchy topping—they’re a valuable source of fiber and omega-3 fatty acids that can benefit your gut and overall health. One ounce of walnuts provides about 2 grams of fiber, which helps keep your digestive system running smoothly by adding bulk to stool. Walnuts are also unique among nuts for their high levels of plant-based omega-3s, particularly alpha-linolenic acid (ALA), which can help reduce inflammation in the gut.

Recent studies suggest that walnuts may positively influence the composition of gut bacteria, promoting more diverse and beneficial microbial populations. The National Institutes of Health reports that regular walnut consumption may foster gut health by increasing certain probiotic bacteria and supporting digestive regularity.

A practical portion size is a small handful (about 1 ounce or 14 walnut halves) per day. Add walnuts to oatmeal, yogurt, or salads, or blend them into smoothies for a creamy texture. Their earthy flavor pairs well with both sweet and savory dishes. With their combination of fiber, healthy fats, and proven gut benefits, walnuts are a smart addition to any diet focused on digestive wellness.

34. Sunflower Seeds

Sunflower seeds are a nutrient-dense snack that offers a valuable dose of fiber and magnesium, both of which promote digestive regularity. One ounce (about a small handful) provides roughly 3 grams of fiber, which helps add bulk to stool and stimulate healthy bowel movements. Sunflower seeds are also an excellent source of magnesium—a mineral that helps relax the muscles in the digestive tract and draws water into the colon, aiding in stool softening and ease of passage. The Harvard T.H. Chan School of Public Health highlights seeds as a fiber-rich, gut-friendly option for snacks or meal additions.

Compared to chips or sugary snacks, sunflower seeds deliver more fiber, less processed fat, and added micronutrient benefits. They’re also easy to portion, making them a smart alternative to less healthy snack choices.

To enjoy sunflower seeds, sprinkle them over salads, yogurt, or oatmeal, or simply eat them by the handful as a quick snack. Opt for unsalted, roasted, or raw varieties to avoid excess sodium. A serving of about 1 ounce per day is usually sufficient to reap digestive rewards without excess calories. With their crunch, flavor, and nutrient profile, sunflower seeds are a tasty addition to your gut-health routine.

35. Sauerkraut

Sauerkraut is a classic fermented food made from cabbage, celebrated for its powerful blend of probiotics and fiber. During fermentation, beneficial bacteria break down sugars in the cabbage, creating a tangy, crunchy condiment packed with live cultures that support a healthy gut microbiome. According to the Harvard T.H. Chan School of Public Health, sauerkraut offers both the natural insoluble fiber of cabbage and the digestive benefits of probiotics, making it a standout choice for regularity.

Compared to other fermented foods like kimchi, yogurt, or kefir, sauerkraut is unique for its high fiber content and the diversity of lactic acid bacteria present. While yogurt and kefir provide probiotics, they don’t deliver the same plant-based fiber that helps bulk up stool and keep digestion moving.

To maximize benefits, choose raw, unpasteurized sauerkraut, as pasteurization kills beneficial bacteria. Enjoy sauerkraut as a topping for sandwiches, salads, or grain bowls, or serve it as a tangy side dish. Just a few forkfuls a day can add both fiber and live cultures to your diet, helping to keep your digestive system balanced and functioning optimally.

36. Kimchi

Kimchi is a traditional Korean staple made from fermented cabbage and radishes, offering a potent mix of probiotic bacteria and fiber for digestive health. The fermentation process infuses kimchi with live lactic acid bacteria, which help balance the gut microbiome and support regular bowel movements. In addition, the vegetables used in kimchi are naturally high in fiber, providing bulk that encourages healthy digestion and prevents constipation. According to the Harvard T.H. Chan School of Public Health, fermented foods like kimchi are linked to improved gut health and increased microbial diversity.

Kimchi is a central part of the Korean diet, and studies suggest that regular consumption contributes to the low rates of digestive issues and high gut health seen in Korean populations. Its spicy, tangy flavor pairs well with a wide variety of dishes.

To enjoy kimchi, try adding it to rice bowls, stir-fries, or sandwiches, or serve it as a flavorful side with grilled meats and vegetables. For optimal probiotic benefit, choose unpasteurized kimchi from the refrigerated section. Just a small daily serving can provide a powerful boost to your gut and overall digestive wellness.

37. Yogurt with Probiotics

Yogurt with live probiotic cultures is a creamy, versatile food that can support digestive wellness and encourage regular bowel movements. Live cultures like Lactobacillus and Bifidobacterium help balance gut bacteria, enhance gut motility, and may even reduce symptoms of mild constipation. According to the Harvard T.H. Chan School of Public Health, these probiotics promote a healthy microbiome, improving digestion and stool consistency.

When choosing yogurt, not all brands are created equal. Look for products labeled with “live and active cultures” to ensure you’re getting the probiotic benefits. Greek yogurt, Icelandic skyr, and traditional yogurts can all contain probiotics, but the strain and quantity may vary between brands. Checking labels for specific cultures can help guide your choice.

Opt for unsweetened yogurt whenever possible to avoid excess sugar, which can disrupt gut health. Add your own fruit, seeds, or a drizzle of honey for flavor and extra fiber. Yogurt can be enjoyed on its own, blended into smoothies, or used as a topping for oatmeal. Incorporating probiotic-rich yogurt into your daily routine is a delicious way to support gut motility and overall digestive health.

38. Kefir

Kefir is a tangy, fermented dairy drink celebrated for its exceptional probiotic diversity. Unlike yogurt, which typically contains a handful of live bacterial strains, kefir offers a much wider array—including both bacteria and beneficial yeasts—which can lead to more profound benefits for gut health and digestion. According to the Harvard T.H. Chan School of Public Health, kefir’s probiotic mix may help promote regular bowel movements, reduce constipation, and support a balanced gut microbiome.

The drink’s thin, pourable consistency makes it easy to incorporate into smoothies or to enjoy straight from the glass. Compared to yogurt, kefir delivers more strains and a higher count of live cultures per serving, making it especially beneficial for those seeking targeted digestive support.

For a gut-friendly breakfast or snack, blend kefir with berries, banana, and chia seeds for a fiber- and probiotic-rich smoothie. You can also use kefir as a base for salad dressings, or drizzle it over fruit and granola. Choose unsweetened varieties to limit added sugar and maximize the digestive benefits. With its versatility and powerful probiotic profile, kefir is a valuable addition to any gut health routine.

39. Miso Soup

Miso soup is a comforting, savory dish rooted in Japanese cuisine, known for its unique blend of probiotics and fiber. The key ingredient, miso paste, is made from fermented soybeans and contains beneficial bacteria that support a healthy gut microbiome. Unlike many other soups, which may lack probiotic activity, miso retains its live cultures when prepared gently and not boiled. According to the Harvard T.H. Chan School of Public Health, miso offers both digestive enzymes and fiber, particularly when combined with ingredients like seaweed or tofu.

Compared to creamy or processed soups, miso soup provides a lighter, more gut-friendly option with less fat and more beneficial microbes. The inclusion of vegetables, tofu, and seaweed boosts the fiber content, further aiding natural regularity and digestive comfort.

For best results, dissolve miso paste into warm—not boiling—water to preserve the probiotics. Add cooked vegetables, scallions, tofu, or wakame for extra nutrition and texture. Miso soup can be enjoyed as a light starter or paired with rice and a side of fermented vegetables for a complete, gut-friendly meal. Its soothing warmth and probiotic boost make it a smart addition to any digestive health routine.

40. Tempeh

Tempeh is a fermented soybean product that packs an impressive punch of fiber, protein, and gut-friendly benefits. Made by fermenting whole soybeans, tempeh not only contains live cultures that support a healthy microbiome, but also delivers more fiber than tofu, which is made from soy milk rather than whole beans. According to the Harvard T.H. Chan School of Public Health, tempeh provides about 7 grams of fiber per 3-ounce serving, along with a substantial amount of plant-based protein.

While tofu is a versatile and protein-rich option, it is lower in fiber and lacks the beneficial microbes introduced through fermentation. Tempeh’s firmer texture and nutty, earthy flavor make it a favorite in many plant-based and Asian cuisines.

Tempeh can be sliced, cubed, or crumbled and added to stir-fries, grain bowls, salads, or sandwiches. It absorbs marinades well and can be grilled, sautéed, or baked to suit your taste. For a gut-health boost, pair tempeh with plenty of vegetables and whole grains. With its combination of fiber, protein, and probiotics, tempeh is a delicious and satisfying way to support digestive regularity.

41. Watermelon

Watermelon is a summer favorite that offers more than just sweet refreshment—it’s also a valuable ally for digestive regularity. Composed of over 90% water, watermelon delivers exceptional hydration to the digestive tract, which helps soften stool and prevent constipation. While its fiber content is modest (about 0.6 grams per cup), the combination of high water and some fiber makes watermelon especially effective for gentle, natural support of bowel movements. According to the Harvard T.H. Chan School of Public Health, staying hydrated with water-rich fruits like watermelon is essential for healthy digestion.

Compared to other melons such as cantaloupe or honeydew, watermelon has the highest water content, making it ideal for those who struggle with dehydration-related constipation. While other melons provide similar benefits, watermelon’s juicy texture makes it one of the most thirst-quenching and gut-friendly options.

Enjoy watermelon as a snack on its own, cube it into fruit salads, or blend it into smoothies for extra hydration. For a savory twist, pair watermelon cubes with feta and mint, or add to salsas. Its naturally sweet, refreshing taste and hydrating power make watermelon a delicious way to help keep your digestive system moving smoothly.

42. Cucumber

Cucumber is a crisp, refreshing vegetable that provides a gentle boost for digestive health through its hydration and mild fiber content. With over 95% water, cucumber helps keep the digestive tract well-lubricated, which can soften stool and support regularity. While its fiber content is lower than some other vegetables (about 1 gram per cup of sliced cucumber), the combination of water and fiber still offers mild digestive support. The Harvard T.H. Chan School of Public Health notes that water-rich vegetables like cucumber are valuable for maintaining hydration and aiding gentle digestion.

Cucumber shines in salads, where its crunch and moisture enhance both flavor and hydration. Leaving the skin on maximizes fiber intake, as much of the insoluble fiber is concentrated in the peel. The skin also contains antioxidants and nutrients that benefit overall health.

Add sliced cucumber to leafy salads, grain bowls, or sandwiches, or enjoy as a simple snack with hummus or yogurt dip. You can also infuse water with cucumber slices for a refreshing, hydrating drink. With its mild flavor and high water content, cucumber is an easy way to support digestive regularity while adding texture and freshness to meals.

43. Tomatoes

Tomatoes are a staple in many cuisines and offer a helpful blend of fiber and water that supports digestive regularity. A medium tomato contains about 1.5 grams of fiber and is nearly 95% water, making it an excellent choice for hydrating the digestive tract and helping to soften stool. The Harvard T.H. Chan School of Public Health points out that tomatoes’ combination of hydration and fiber contributes to gentle, natural relief from mild constipation.

Both fresh and cooked tomatoes offer digestive benefits, though fresh tomatoes retain more water, while cooked forms may provide a slightly higher fiber concentration due to water loss during cooking. Cooking tomatoes also increases the availability of lycopene, a powerful antioxidant, though it doesn’t diminish their fiber content.

Enjoy fresh tomatoes sliced in salads, layered on sandwiches, or chopped into salsas. Roasted or stewed tomatoes can be added to soups, pasta dishes, or casseroles for extra flavor and fiber. Keeping the skin on maximizes both fiber and nutrients. With their juicy texture and versatility, tomatoes are an easy, tasty addition to a gut-friendly diet.

44. Pineapple

Pineapple is a tropical fruit that offers more than just sweetness—it contains a unique digestive enzyme called bromelain. Bromelain helps break down proteins in the digestive tract, making it easier for your body to digest food and potentially supporting smoother bowel movements. In addition, pineapple provides a moderate amount of fiber (about 2 grams per cup) and is high in water, both of which help soften stool and promote regularity. According to the Harvard T.H. Chan School of Public Health, fresh pineapple supplies the highest levels of bromelain and nutrients.

While canned pineapple is convenient, it often loses much of its natural enzyme content during the canning process and may contain added sugars or syrups. Fresh pineapple is the best choice for maximizing both digestive benefits and overall nutrition.

Enjoy pineapple on its own as a juicy snack, blend it into smoothies, or add chunks to fruit salads and salsas. Pineapple can also be grilled for a caramelized treat or paired with yogurt for a refreshing, digestion-friendly dessert. Its bright flavor and bromelain content make pineapple a delicious and natural way to support gut health.

45. Mango

Mango is a luscious tropical fruit celebrated for its blend of soluble fiber and polyphenols, both of which can support digestive comfort and regularity. One cup of fresh mango provides about 3 grams of fiber, much of which is soluble and helps to soften stool while nourishing beneficial gut bacteria. Mangoes are also rich in polyphenols, plant compounds with antioxidant and anti-inflammatory effects that may further support gut health. The Harvard T.H. Chan School of Public Health highlights mango’s role in promoting a healthy microbiome and supporting natural digestion.

Compared to dried mango, fresh mango retains more water and has less concentrated sugar, making it a gentler choice for digestion and hydration. Dried mango is higher in calories and sugar per serving and lacks the juicy hydration of fresh fruit.

A reasonable portion is about one cup of diced fresh mango, enjoyed on its own, blended into smoothies, or tossed into salads and salsas. Its sweet flavor and creamy texture make mango a delightful, gut-friendly treat. For a fiber boost, combine mango with other fruits, yogurt, or chia seeds for a satisfying snack or breakfast.

46. Papaya

Papaya is a tropical fruit prized for its natural digestive properties, largely due to its unique enzyme called papain. Papain acts much like bromelain in pineapple, breaking down proteins in the digestive tract and easing the digestive process. This enzymatic action can help reduce bloating and support smoother, more regular bowel movements. In addition to its enzyme content, papaya provides about 3 grams of dietary fiber per cup, combining both soluble and insoluble types to add bulk and softness to stool. According to the Harvard T.H. Chan School of Public Health, papaya’s fiber and enzyme content make it a standout choice for gut health.

Papaya shares similarities with pineapple in its digestive benefits, but its flavor is milder and its texture creamier, making it easy to incorporate into a variety of dishes. Both fruits are excellent for relieving mild constipation and supporting overall digestive comfort.

For best results, enjoy fresh papaya as a snack, blend it into smoothies, or add it to fruit salads. A squeeze of lime enhances its flavor. Including papaya regularly in your diet can provide gentle, natural support for digestive regularity and comfort.

47. Okra

Okra is a unique vegetable known for its mucilage—a gel-like substance that forms when it’s cooked—and its rich fiber content. The mucilage in okra acts as a natural stool softener, helping waste move smoothly through the digestive tract and reducing symptoms of constipation. One cup of cooked okra contains about 4 grams of fiber, a mix of both soluble and insoluble types. According to the Harvard T.H. Chan School of Public Health, the combination of fiber and mucilage makes okra especially beneficial for gut health and regularity.

Compared to other “slimy” vegetables, such as aloe vera or cooked eggplant, okra’s mucilage is particularly effective at creating a slick texture in the gut, easing the passage of stool. While some people are put off by okra’s unique texture, it’s this very quality that delivers digestive benefits.

To enjoy okra, try it stewed in gumbo, roasted for a crispier texture, or sautéed with tomatoes and onions. Slicing and briefly sautéing okra can minimize the “slime” while preserving its gut-friendly properties. Okra is a versatile addition to a fiber-rich, digestion-supporting diet.

48. Leeks

Leeks are a flavorful vegetable from the allium family, celebrated for their high content of prebiotic fiber, particularly inulin. Inulin acts as food for beneficial gut bacteria, supporting a healthy microbiome and improving digestive regularity. Leeks offer more prebiotic fiber per serving than their relatives onions and garlic, making them a standout choice for gut health. According to the Harvard T.H. Chan School of Public Health, regular consumption of inulin-rich vegetables like leeks can enhance stool consistency and promote a balanced digestive system.

While onions and garlic also deliver prebiotic benefits, leeks are milder and more delicate, making them a versatile addition to many recipes. They’re especially beneficial when eaten cooked, as this makes their fibers easier to digest and their flavor more subtle.

To prepare leeks, slice them thinly and sauté in olive oil until soft, add to soups and stews, or roast with other root vegetables for a caramelized touch. Leeks can also be blended into creamy soups or used as a base for quiches and savory pies. Their unique flavor and powerful prebiotic properties make leeks a tasty and functional ingredient for digestive wellness.

49. Brussels Sprouts

Brussels sprouts are a powerhouse among cruciferous vegetables, offering a potent combination of fiber and sulfur compounds that support digestive health. A single cup of cooked Brussels sprouts supplies about 4 grams of dietary fiber, which helps bulk up stool and promote regularity. They also contain glucosinolates and other sulfur-based compounds, which may help reduce inflammation in the gut and support the growth of healthy gut bacteria. According to the Harvard T.H. Chan School of Public Health, all cruciferous vegetables—including broccoli, cabbage, and Brussels sprouts—are linked to a healthy digestive system.

Compared to other cruciferous veggies, Brussels sprouts are especially rich in fiber and have a slightly denser texture, making them particularly filling. Their unique flavor develops depth and sweetness when roasted, while steaming or sautéing offers a milder taste.

For delicious results, try roasting Brussels sprouts with olive oil and garlic, slicing them thin for a raw salad, or adding them to stir-fries and pasta dishes. Their combination of fiber, nutrients, and distinctive taste makes Brussels sprouts a tasty way to support gut health and regular bowel movements.

50. Water

Water is perhaps the most vital “food” for digestive health, playing an essential role in the formation and passage of stool. Proper hydration allows the colon to draw enough water into the intestines, resulting in softer, bulkier stools that are easier to pass. Without adequate water, even the highest-fiber diet can lead to dry, hard stools and constipation. According to the Harvard T.H. Chan School of Public Health, water-rich diets—those that include plenty of fluids and water-filled foods—support better digestion compared to dry, low-fluid diets.

Consuming water-rich foods such as fruits, vegetables, and soups further boosts hydration, while a dry diet of processed snacks and refined grains can exacerbate constipation. Hydration not only aids digestion but also helps your body absorb nutrients more efficiently.

A general guideline is to aim for about 8 cups (64 ounces) of water per day, though needs vary based on age, activity, and climate. Listen to your body’s thirst cues and adjust your intake accordingly. By prioritizing water along with fiber-rich foods, you’ll create the optimal environment for regular, comfortable bowel movements and overall digestive wellness.

Conclusion

Addressing constipation is crucial for both comfort and long-term health, and the foods you choose can make a real difference. By incorporating a variety of fiber-rich, water-dense, and probiotic foods into your diet, you take proactive steps toward smoother, more regular digestion. Remember, small changes—like adding more fruits, vegetables, and whole grains—can yield significant improvements. However, persistent constipation should not be ignored. If dietary adjustments do not resolve symptoms, consult a healthcare professional to rule out underlying conditions and receive tailored advice. For more guidance, visit resources such as the National Institute of Diabetes and Digestive and Kidney Diseases. Take charge of your digestive health—your gut will thank you!

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