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Constipation is a nuisance that can slow you down, but who has time for that?
Sometimes, Mama, you just need a shortcut.
That’s why I recommend Live it Up Super Greens to all my clients. It’s a simple, scoopable greens powder that covers all the gut health basics—fiber, probiotics, and digestive enzymes—and it mixes into your favorite drink in under 30 seconds.
Super Greens, combined with these 5 superfoods, can get you back on track in no time!
5 Best Foods to Help You Poop Naturally
These superfoods are my go-to for keeping things regular, chosen for their fiber power, gut-loving nutrients, and solid science backing their constipation-busting skills. They’re nutrient-dense, so you’re not just pooping better, you’re fueling your whole body.
1. Chia Seeds
How they help you poop: These tiny seeds are fiber bombs—2 tablespoons pack 10 grams, mostly the insoluble kind that bulks up your stool and keeps it moving. Soak them, and they turn into a gel that softens everything, like a natural lubricant for your insides.
Gut health bonus: Chia seeds are prebiotics, feeding your good gut bacteria. Plus, their omega-3s calm inflammation, keeping your gut happy.
Dietician Tip: Toss them in a smoothie or mix with yogurt the night before. I sneak them into my kids’ oatmeal, and they don’t even notice. Poop power for the whole fam!
2. Kiwi
How it helps you poop: Kiwi has both soluble and insoluble fiber, but its real MVP is actinidin, an enzyme that gets your gut moving. Studies show two kiwis a day can make your poops more frequent and easier to pass, even if your gut’s super sensitive.
Gut health bonus: Low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs), kiwi’s gentle on touchy tummies. It’s also bursting with vitamin C and antioxidants to keep your immune system strong.
Dietician Tip: Slice one up for a quick snack or toss into a fruit salad. Eat the skin for extra fiber (just give it a good wash). My kids love kiwi “boats” cut in half with a spoon.
3. Oats (Steel-Cut or Rolled)
How they help you poop: Oats are loaded with beta-glucan, a soluble fiber that holds water in your gut, making stools soft and easy to pass. They’re also slow-digesting, so you get steady energy to power through school runs and Zoom calls.
Gut health bonus: Oats feed your good bacteria like a prebiotic party, and their beta-glucan lowers gut inflammation. It’s like a hug for your insides.
Dietician Tip: Whip up overnight oats on Sunday for the week. Top with berries and chia for a breakfast that’s basically a poop superhero. My kids beg for “oatmeal sundaes” with fruit.
4. Leafy Greens (Spinach, Kale, Swiss Chard)
How they help you poop: Greens are magnesium champs, pulling water into your intestines and relaxing your gut muscles for smoother poops. Their insoluble fiber adds bulk, speeding things along so you’re not stuck.
Gut health bonus: Chlorophyll and phytonutrients help your liver detox, which supports digestion. Plus, folate and vitamin K keep your gut lining strong.
Dietician Tip: Blend spinach into a smoothie or sauté kale with garlic for dinner. I hide greens in my kids’ quesadillas—sneaky and gut-friendly!
5. Sauerkraut (Fermented Cabbage)
How it helps you poop: Sauerkraut’s packed with probiotics (live bacteria that balance your gut and keep poops regular). The fermented fiber is easy to digest, so you’re getting nutrients without the bloat.
Gut health bonus: Those probiotics boost your immune system and cut inflammation. Sauerkraut’s also got vitamin C and iron to keep you energized.
Dietician Tip: Add a spoonful to sandwiches or taco night. Go for raw, refrigerated sauerkraut for live cultures. My kids call it “tangy crunch,” and they’re hooked.
Bonus Option: Greens Powders
Greens powders are like a gut health boost in a scoop, blending fiber, probiotics, and greens into an easy package. They’re perfect for days when you’re lucky to eat a single vegetable.
My absolute favorite is Live it Up Super Greens. It’s formulated to keep your gut happy and your poops regular, with organic greens, probiotics, and prebiotics to feed your microbiome. Digestive enzymes help break down food, while fiber softens stools. Ingredients like spirulina and chlorella add a detox and energy kick.
Just mix it into water or a smoothie—it’s a no-drama way to feel lighter, even when life’s nuts. I toss it in my morning shake, and I’m ready to tackle the day.
Final Thoughts: You Deserve to Feel Light and Energized!
Constipation doesn’t have to weigh you down.
With superfoods like chia seeds, kiwi, oats, leafy greens, and sauerkraut, you’re giving your gut the love it needs to keep things moving.
Add a splash of water, a quick walk, and a scoop of Live it Up Super Greens, and you’ll feel like the vibrant, unstoppable mom you are.
Every small step is a win for your gut and your energy. You’re not just keeping the family running—you deserve to feel amazing, too.
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Sources
- National Institutes of Health - Dietary Fiber and Gut Health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
Insights on dietary fiber’s role in promoting regular bowel movements and supporting gut microbiome health. - The Lancet - Effects of Dietary Fiber on Gut Microbiome
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(19)32098-8/fulltext
Evidence that high-fiber foods like chia seeds and oats improve gut microbiome diversity, aiding digestion. - Journal of Clinical Nutrition - Hydration and Gut Motility
https://academic.oup.com/ajcn/article/108/5/1054/5098497
Supported claims about water’s role in softening stool and improving gut motility. - Cell - Fermented Foods and Microbiome Diversity
https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6
Data on fermented foods like sauerkraut increasing microbiome diversity and improving digestion. - Gut Microbes - Probiotics and Digestive Health
https://www.tandfonline.com/doi/full/10.1080/19490976.2021.2007737
Discussion of probiotics in sauerkraut and greens powders reducing bloating and promoting regularity. - American Journal of Clinical Nutrition - Kiwi and Constipation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5717998/
Evidence on kiwi’s actinidin enzyme and fiber improving stool frequency and consistency. - Nutrients - Magnesium and Digestive Health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911806/
Magnesium in leafy greens aiding constipation relief by drawing water into the intestines. - Frontiers in Physiology - Exercise and Gut Motility
https://www.frontiersin.org/articles/10.3389/fphys.2019.01126/full
Light exercise like walking stimulating digestion and improving gut motility. - Nature Reviews Gastroenterology - Stress and Gut Health
https://www.nature.com/articles/s41575-020-0037-8
Stress as a cause of constipation and benefits of stress management techniques. - BMJ - Processed Foods and Gut Inflammation
https://www.bmj.com/content/374/bmj.n1554
Low-fiber, processed diets contributing to constipation and gut inflammation. - Harvard Health - Probiotics for Gut Health
https://www.health.harvard.edu/staying-healthy/should-you-take-probiotics
Probiotics in sauerkraut and greens powders balancing gut bacteria. - Cleveland Clinic - Foods That Help Relieve Constipation
https://health.clevelandclinic.org/foods-to-help-you-poop
Selection of chia seeds, kiwi, and leafy greens for constipation relief. - Mayo Clinic - Constipation Causes and Prevention
https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253
Causes of constipation (e.g., dehydration, low fiber, stress) and lifestyle tips. - Healthline - Benefits of Greens Powders
https://www.healthline.com/nutrition/super-greens
Greens powders as a source of fiber, probiotics, and nutrients for gut health. - Journal of Nutrition - Oats and Beta-Glucan for Digestive Health
https://academic.oup.com/jn/article/149/6/1015/5475436
Oats’ beta-glucan fiber softening stools and acting as a prebiotic.
Henry Ford Health - Why Are Women More Constipated Than Men?
https://www.henryford.com/blog/2023/05/why-are-women-more-constipated-than-men
Statistic on women’s higher constipation rates and risks like hemorrhoids and rectal prolapse.
