Better Bowel Co: Gut Help for Kids & Adults

12 Gut-Friendly Foods That Help You Poop (For Kids & Adults)

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12 Gut-Friendly Foods That Help You Poop (For Kids & Adults)

Constipation is incredibly common and one of the simplest ways to improve it is by adding the right foods into your daily routine. Not every “high-fiber food list” online is accurate, and some foods that seem helpful can actually make things worse.

As a GI nurse practitioner, these are the 12 foods I consistently recommend because they’re gentle, effective, and well-tolerated by kids and adults.

You don’t need to eat all 12. Even adding 2–3 of these daily can create more regular, comfortable poops.

1. Kiwi (My #1 Constipation Fruit)

Kiwi is one of the most evidence-backed foods for constipation.

Benefits:

  • Natural laxative effect
  • High in soluble and insoluble fiber
  • Contains actinidin, an enzyme that boosts motility
  • Gentle on sensitive stomachs

Most adults and kids see results with 1–2 kiwis per day.

2. Pears

Packed with fiber and sorbitol (a natural sugar alcohol that softens stool), pears are one of the most reliable gut-friendly fruits.

Serve them:

  • Fresh
  • Peeled for picky eaters
  • Diced for toddlers
  • Baked for extra softness

3. Berries

Berries are tiny fiber powerhouses:

  • Raspberries
  • Blackberries
  • Strawberries
  • Blueberries

They’re great in:

  • Yogurt
  • Oatmeal
  • Smoothies
  • As snacks

Kids love them, and they add water and fiber, both essential for regular poops.

4. Oatmeal

Oats contain beta-glucan, a type of soluble fiber that forms a gel to soften stool.

They’re:

  • Gentle
  • Easy to digest
  • Perfect for sensitive guts
  • Great for toddlers, big kids, and adults

Add berries or chia seeds for an extra boost.

5. Chia Seeds

Chia absorbs 10–12 times its weight in water, which helps stool stay soft.

Try:

  • 1 teaspoon for kids
  • 1 tablespoon for adults
  • Mix into yogurt, oatmeal, or smoothies

Always increase water when adding chia.

6. Black Beans, Lentils & Chickpeas

These are excellent sources of fiber and plant-based protein.

Tips:

  • Introduce slowly (to avoid bloating)
  • Mix with rice, tacos, soups, or salads
  • Blend into dips for picky kids

7. Apples & Applesauce

Apples contain pectin, another fiber that helps stool move more easily.

Try:

  • Apples with skin (more fiber)
  • No-sugar applesauce for kids
  • Stewed apples for sensitive guts

8. Leafy Greens (Spinach, Kale, Swiss Chard)

Leafy greens are high in:

  • Insoluble fiber
  • Magnesium
  • Water content

All three support soft, regular poops.

Add to:

  • Smoothies
  • Scrambled eggs
  • Pasta
  • Soups

9. Sweet Potatoes

High in fiber and naturally sweet, sweet potatoes are great for kids and adults.

Serve:

  • Baked
  • Mashed
  • Cubed in the air fryer
  • As baked fries

Leave the skin on for extra fiber.

10. Prunes or Prune Juice

The classic constipation remedy, for good reason.

Prunes contain:

  • Sorbitol
  • Insoluble fiber
  • Natural compounds that increase motility

Try:

  • 2–3 prunes for kids
  • 4–6 prunes for adults
  • 2–4 oz prune juice for toddlers

11. Yogurt With Live Cultures

Probiotics help balance gut bacteria, which can improve stool consistency and motility.

Look for:

  • “Live and active cultures” on the label
  • Low-added-sugar varieties
  • Greek yogurt or kefir

Add berries for extra fiber.

12. Water-Rich Fruits (Melon, Grapes, Oranges)

Hydration is a HUGE part of constipation relief.
These fruits help add water to the stool:

  • Watermelon
  • Cantaloupe
  • Oranges
  • Grapes

They’re easy snacks that keep the gut moving.

How to Use These Foods Daily

You don’t need to overhaul your diet.
Try this:

  • Pick 1 fruit from the list for breakfast
  • Add 1 fiber food at lunch
  • Add 1 water-rich food as an afternoon snack

Small changes → big results.

Foods That Often Help Fast

If you want a simple starter plan, these 3 foods help most people:

  1. Kiwi
  2. Oatmeal
  3. Chia seeds

Add hydration and movement, and you’ve got a strong daily routine.

When to Call a GI Provider

Reach out to a professional if constipation:

  • Lasts more than 2 weeks
  • Causes pain or fear of pooping
  • Comes with withholding
  • Leads to stool accidents
  • Causes bleeding or weight loss
  • Doesn’t improve with daily routine changes

You deserve support and relief.

Keep It Simple, You’ve Got This

You don’t have to perfect your diet to improve constipation.
Start with 2–3 foods from this list and build slowly

You’re doing great, one small step at a time. 💚
— Renee, GI Nurse Practitioner

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