We all know prunes are the go-to for getting things moving, but they’re not the only game in town. If you’re looking for some other tasty options to help you stay regular, we’ve got a great list. From fruits and veggies to nuts and seeds, there are plenty of foods that can help keep your digestive system on track. Check out these foods that will help you “go” and your gut will thank you!

Woman feeling nauseous and leaning over a toilet.
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Flaxseed Oil

Flaxseeds on a wooden spoon with a bowl of flaxseed oil in the background.
Photo Credit: Depositphotos.

Flaxseed oil is slick when it comes to easing digestion. Rich in omega-3s, it helps grease the wheels, so to speak, making it easier for things to move along. Try adding a drizzle to your salads or mixing it into your morning smoothie for a smooth, natural fix to keep things flowing.


Sauerkraut in a glass jar with tomatoes and potatoes.
Photo credit: YayImages.

This fermented favorite is rich in probiotics, helping to maintain a healthy gut flora and promote regular bowel movements. It’s a tangy addition to any dish, from sandwiches to salads, boosting your gut health with every bite.
Make your own: Sauerkraut


Linseed seeds in a wooden spoon on a wooden table.
Photo credit: Depositphotos.

Packed with fiber and magnesium, lentils help with muscle contraction in the gut, aiding digestion. They’re super versatile—great in soups, salads, or as a side dish, providing a delicious and easy way to incorporate more fiber into your meals without compromising on taste.
Enjoy this Recipe: Lentil Tabbouleh


Freshly sliced red apple on a wooden cutting board.
Photo Credit: Shutterstock.

An apple a day might actually keep constipation away. They’re loaded with both soluble and insoluble fiber, adding bulk to your stool and aiding in digestion. Keep the skin on for the maximum benefit, and enjoy a crunchy, healthy way to maintain regularity.
Start Your Day with this: Apple Nut Porridge


Two glasses of kefir being poured on a wooden table.
Kefir. Photo credit: Canva.

Kefir is a fermented drink teeming with probiotics that enhance digestion and keep your gut health in check. Its tangy taste is perfect in smoothies, as a dressing base, or on its own.
Try this Recipe: Kefir Ice Cream

Sunchokes (Jerusalem Artichokes)

A pile of fresh sunchokes, also known as jerusalem artichokes, some sliced open to reveal the inside.
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These tubers are high in inulin, a prebiotic fiber that supports gut health and helps prevent constipation. They’re versatile in cooking, adding a crave-worthy crunch to your meals, whether roasted, boiled, or eaten raw.
Try this Recipe: Sunchoke Salad


Fresh aphrodisiac figs on leaves with one sliced in half, revealing ripe red interior.
Photo Credit: Depositphotos.

High in fiber and natural sugars, figs are sweet, delicious, and great for your digestive tract. Fresh or dried, they make a great snack or addition to recipes, adding a burst of flavor and a boost in fiber to help keep things regular.
Try this Recipe: Warm Apple & Fig Salad


A close-up of a pile of fresh pears with varying colors and slight blemishes.
Photo Credit: Pexels.

Pears are not just delicious; they’re also a fantastic source of fiber and natural sugars like fructose and sorbitol, which have a laxative effect. Eating a juicy pear can help soften your stool and make it easier to pass, making them a sweet solution to this common problem.
Enjoy this Recipe: Pear Smoothie


Sliced broccoli on a cutting board.
Photo Credit: Running to the Kitchen.

With its high fiber and water content, broccoli is a champ at preventing constipation. It’s also loaded with nutrients, including vitamin C. Whether you prefer it steamed, stir-fried, or raw in salads, it’s a great veggie to keep things moving.
Try this Recipe: Crispy Air Fryer Broccoli


Sliced ripe kiwi fruit with one whole kiwi in the background.
Photo Credit: Depositphotos.

Kiwis pack a punch with fiber and actinidin, an enzyme that breaks down proteins, easing digestion. They’re the perfect snack to naturally kickstart your system. Chop them into a fruit salad or just enjoy them as is for a tasty, fiber-rich treat that helps keep things moving.
Try this Recipe: Kiwi Salsa over Coconut Salmon


A variety of beans and legumes are arranged in a pile.
Photo credit: Canva.

Beans are a fiber powerhouse, essential for smooth digestion. They also bring protein and various nutrients to the table, making them a stellar addition to any meal. Stir them into soups, salads, or wraps to keep your digestive health on track and add some variety to your diet.
Try this Recipe: Escarole & Beans

Oat Bran

Chocolate protein oat bran in a bowl.
Photo credit: Running to the Kitchen.

Rich in both soluble and insoluble fiber, oat bran is excellent for digestive health, helping to keep things moving. Sprinkle it over your yogurt, blend into smoothies, or incorporate it into baked goods for an easy, fibrous boost to your day.
Try this Recipe: Chocolate Protein Oat Bran

Chia Seeds

A bowl of chia seeds with a wooden spoon.
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Chia seeds expand and form a gel-like substance in the gut, aiding in bowel movements. They’re a versatile add-on to many dishes, from oatmeal to smoothies, making it easier than ever to get a healthy dose of fiber with minimal effort.
Make this Recipe: Raspberry Chia Lemonade


Peas in a white bowl on a wooden table.
Photo credit: Depositphotos.

Small but mighty, peas offer fiber and protein, helping to bulk up stool and facilitate smooth passage. They’re an easy add to pasta, soups, or salads, making your meals not only tastier but also more digestion-friendly.
Turn them into this Recipe: Citrus Pea Pesto

Rye Bread

Hummus toast on a plate with apples and pomegranates.
Photo credit: Running to the Kitchen.

Swapping your regular bread for rye can make a big difference in your fiber intake. It’s denser and packed with fiber, aiding in digestion and adding a robust flavor to your sandwiches and toast. It’s an easy dietary switch with significant benefits for your gut health.
Use it to Make: Hummus Toast

11 Foods Nutritionists Wish You’d Stop Eating Now

A female nutritionist with a stethoscope around her neck smiling at the camera, surrounded by fresh vegetables on her desk.
Photo credit: Shutterstock.

We all have those guilty pleasures when it comes to food, but some items on our plates are doing more harm than good. Nutritionists point out a few usual suspects that might be sabotaging your health goals. These are the foods that experts strongly suggest cutting out or reducing in your diet. Read on to find out what to avoid and why making these changes can lead to a healthier, happier you.

Read it Here: 11 Foods Nutritionists Wish You’d Stop Eating Now

Eating For Your Blood Type: Science Or Fiction?

App on phone for blood type diet on wooden surface.
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The blood type diet suggests that your blood type should guide your dietary choices, but does science support this claim? It’s a popular notion, yet when it comes to hard evidence, the theory may not hold up. Here are the key claims of the blood type diet compared with current scientific research to determine if there’s any truth to eating according to your blood type.

Read it Here: Eating For Your Blood Type: Science Or Fiction?

Select photos provided by Depositphotos.

Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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