Dietitian-Approved Whole Grains to Help You Poop

• Whole grains can help alleviate constipation, thanks to their soluble and insoluble fiber.
• Dietitians suggest adding barley, oats, whole wheat and quinoa because of these fibers and other gut-friendly nutrients.
• Staying active, managing stress and eating mindfully are other ways to ensure you stay regular.

If you’ve ever dealt with constipation, then you know it can leave you feeling sluggish and uncomfortable. While there are many reasons that you might find it difficult to poop, your diet often plays a big role. One simple fix? Eating more whole grains.

Whole grains are an excellent source of both soluble and insoluble fiber, which work together to support a healthy gut microbiome and keep digestion running smoothly. Insoluble fiber adds bulk to the stool and promotes regular bowel movements, while soluble fiber serves as prebiotic fuel for good gut bacteria. 

In this article, dietitians share the best whole grains to help you go No. 2, plus lifestyle tips to keep you regular.

Oats

Oats are one of the most effective whole grains for maintaining regularity, thanks to their combination of soluble and insoluble fiber. “Oats contain a particular type of soluble fiber called beta-glucan, which has been found in research to improve intestinal motility and increase the growth of good bacteria in the gut,” says Alyssa Lieb, M.S., RD. “They’re also a good source of resistant starch, a prebiotic that feeds good bacteria in the gut, promoting their growth.”

A half-cup serving of oats provides about 14% of your daily fiber needs—around 4 grams—making them a practical way to chip away at the recommended 25 grams per day for women and 38 grams for men.,  Eating oats has been linked to improved stool quality, less frequent constipation and better gut health., Try enjoying them in smoothies, overnight oats or baked goods. 

Quinoa

Quinoa has become a staple in many kitchens, and not just because it’s versatile. This tiny seed is especially gut-friendly, offering micronutrients and fiber that work together to support digestion and help you poop. “Quinoa is packed with both soluble and insoluble fibers,” says Kerry Conlon, M.S., RDN, a digestive health expert. “It’s also a source of magnesium, a mineral that can help relax the muscles in the digestive tract, which supports bowel regularity.” ,

With 5 grams per 1-cup (cooked) serving, adding quinoa to your diet is an easy way to increase your fiber intake. Studies suggest that quinoa also promotes the growth of beneficial gut bacteria and the production of short-chain fatty acids—compounds that play a crucial role in maintaining healthy bowel habits.

Whole Wheat

Whole wheat may not be the most exciting grain, but its impact on digestive health is hard to ignore—especially since it shows up so often in many daily meals. Swapping refined-wheat products, such as white bread or pasta, for their whole-wheat versions is one of the simplest ways to increase fiber in your diet to help you poop. 

“Whole wheat is not uniquely fibrous compared to other whole grains, but it earns its spot on the list because of how common wheat products are in our diet,” says Lieb. She explains that beyond bulking up stool and supporting regularity, whole wheat also acts as a prebiotic, feeding beneficial bacteria in the gut and promoting overall digestive health. The fiber content of foods made with whole wheat can vary, but these everyday staples—like whole-wheat bread, pasta and crackers—are easy vehicles for reaching your fiber goals.

Barley

Barley is a hearty, versatile grain that also comes with digestive health benefits, making it a worthwhile addition to your meal rotation. One cup of cooked barley has almost 6 grams of fiber. Its soluble fiber content, in particular, supports healthy bowel movements that are easier to pass. “Soluble fiber helps prevent constipation by increasing stool frequency, softening stool and reducing straining,” says Avery Zenker, M.A.N., RD, a registered dietitian.

Barley also contains beta-glucan, the same gut-friendly fiber found in oats, which supports the growth of beneficial gut bacteria and promotes a balanced microbiome. Try adding barley to soups, stews or grain bowls for a simple way to get more of this fiber-rich grain into your diet. 

Other Tips to Help You Go #2

• Stay hydrated: “For fiber to do its true work, water must be present and robust so your stool is soft and easy to pass,” says Conlon. Without enough fluid, fiber can actually make constipation worse. 
• Move your body: Evidence suggests that light to moderate exercise can be beneficial for digestive health., “Physical activity stimulates intestinal muscle contractions, helping move contents through the intestines. A gentle walk after a meal can be especially helpful,” says Zenker.
• Manage stress: Stress puts your body in “fight or flight” mode, which slows digestion. “The ‘rest and digest’ state is when the body prioritizes digestion and bowel movements,” says Zenker. Stress-reduction techniques—like meditation, yoga and mindfulness—can improve digestion and keep you regular. 
• Get enough sleep: “Quality sleep is important for healthy hormonal patterns and a circadian rhythm that regulates healthy bowel movements,” says Zenker. Poor or irregular sleep can disrupt your natural digestive cycle, so aim to get seven to eight hours of quality sleep per night.,
• Eat mindfully: Research shows that mindful eating practices, such as slowing down, chewing thoroughly and paying attention to how full you feel, are associated with improved gut comfort and more regular bowel movements. It even reduced symptom severity in patients with irritable bowel syndrome (IBS).

Meal Plan to Help You Poop

3-Day Meal Plan to Help You Poop, Created by a Dietitian

Our Expert Take

If you struggle with constipation, then adding these whole grains to your routine could help. These dietitian-recommended grains all have one thing in common: they provide the soluble and insoluble fiber your digestive system needs to keep things moving. Of course, grains are only part of the picture. Other habits—like staying hydrated, moving your body, managing stress, sleeping well and eating mindfully—all play a role in making sure your trips to the bathroom are regular. Pair whole grains with these everyday habits, and you’ll be on your way to smoother, more comfortable bowel movements and better overall gut health.