“Prunes are a good source of fiber,” says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. Prunes also contain a compound called sorbitol that acts as a natural laxative, she says.

Want to maximize prunes’ power? Dr. Farhadi recommends soaking them in water overnight. Or, opt for 100% prune juice. “It tastes a little better and is easier to take down,” says Dr. Berookim.

These tiny black seeds are “very, very high in fiber,” Cording says. “They help build stool bulk and move things through your system.” She recommends adding chia seeds to smoothies, oatmeal, or yogurt to help relieve constipation (and add a boost of healthy fats and protein to your meal.)

Blueberries are high in insoluble fiber, “which helps maintain regularity in the digestive tract and ultimately can prevent constipation,” says Dr. Berookim. Bonus: Their skin adds extra fiber, they’re over 50 percent water, and they’re high in antioxidants, he adds.

If you like the idea of chia seeds but can’t stand the texture, Cording recommends opting for ground flaxseeds instead. “Ground flax has a nice warm, nutty flavor, and you’re going to get a lot of fiber with it,” she says. They’re also a great source of heart-healthy omega-3 fatty acids. You can sprinkle flax into warm cereal, add it to a smoothie, or top a salad with it.

If you’re really desperate to poop, Dr. Berookim recommends mixing the seeds in hot water, “as it stimulates bowel movements, plus hydrates you.”

There’s a reason why you tend to have a nice poop after you drink your morning cup. “Caffeine increases gastrointestinal motility,” says Julie Upton, R.D., cofounder of nutrition website Appetite for Health. Basically, that means the caffeine in your coffee helps get your gut muscle contracting—and that can help you go.

This sweet and juicy fruit is one of Dr. Farhadi’s top picks for fighting constipation. “Papaya is another fruit that is high in fiber—one medium papaya has 5 grams,” says Keri Gans, R.D., author of The Small Change Diet. It also offers a dose of calcium, magnesium, and potassium.

“Pears are fantastic for constipation,” says Cording. They’re high in fiber—particularly soluble fiber, which can be helpful in bulking up your poop, she says.

Hot liquids in general are likely to get things moving because they help relax your digestive muscles, says Dr. Berookim. Black and green teas are great picks because they both contain caffeine. If you try it, Dr. Berookim recommends doing so on an empty stomach “to break down foods and aid in them passing through the intestines.”

Lentils are an easy and inexpensive way to get a bunch of fiber (and quality plant-based protein) at once. Cording notes that you can get about 6 grams of fiber in a half cup of lentils, which will help keep your digestive system moving—and leave you feeling full and satisfied.

Apples contain a soluble form of fiber called pectin that turns into short-chain fatty acids in your gut, Cording explains. Those fatty acids pull water into your colon and help soften your poop, making it easier to pass.

Olive oil is high in healthy fats, which is “not only beneficial for the heart, but stimulates the digestive system and coats the intestinal walls for smoother bowel movements,” says Dr. Berookim. You obviously don’t want to chug it, but drizzling extra on your plate of greens or veggies can help.

Grapes are a great two-for-one punch in battling constipation. “Grapes have a lot of fiber, and they also have a lot of water,” Cording says. “That combination is really helpful, given that you need water to help pass fiber through your digestive system.”

Figs are “very high in fiber,” Cording says, adding that “because they’re so concentrated, you don’t have to eat that many.” Figs also have an enzyme called ficain that’s thought to ease constipation.

Oats are high in soluble fiber, Cording says. They’re “also pretty easy on the stomach,” she says, and “not so high in fiber that it will cause discomfort.” Plus, they’re so versatile (oatmeal! smoothies! muffins!).

Coconut water is another great way to hydrate. “It is rich in nutrients, minerals, and antioxidants to help with dehydration and constipation,” says Dr. Berookim. “It’s a much better option than alternative sports drinks that are high in calories and sugar.”

Between prunes and raisins, Cording still recommends reaching for the prunes. Still, raisins are a good source of fiber, she says, and can definitely help relieve constipation. Sprinkle them on top of oats or yogurt for extra sweetness and texture.

Kiwis have a lot of fiber and fluid, but they also contain an enzyme called actinidain that helps with the digestive process, Cording says. “Kiwi can be a really gentle way to stimulate the digestive process,” she adds. Plus, it contains a boost of vitamin C.

Citrus fruits are a great source of soluble fiber and water, Cording says. Simply eat an orange or add lemon juice to warm water, she says.

This veggie and many other dark, leafy greens contain a lot of fiber and magnesium, which Cording describes as “nature’s muscle relaxer.” Try a spinach salad or toss greens into a smoothie for relief.

These little red tart bombs contain a lot of fiber, anti-inflammatory nutrients, vitamin A, and vitamin C, “which can all help lower the risk of certain chronic diseases as well as act as a constipation reliever,” says Dr. Berookim, adding that they offer both insoluble and soluble fiber.

“Artichokes are surprisingly high in fiber,” Cording says. Specifically, a type of soluble fiber called inulin which can also help control bad bacteria in your gut. “It can be a helpful way to stimulate digestion,” Cording says.

Sweet potatoes “have a much higher fiber content than a white potato,” Cording says; they also contain skin-boosting vitamin A. Just be sure to keep the skin on, as that’s where a lot of the fiber is.

These cruciferous vegetables are high in fiber, promoting regularity in the digestive tract, Dr. Berookim says. “They also can help reduce inflammation in the colon and keep you feeling fuller longer,” he adds. Try roasting them alongside some other root veggies with a sprinkle of olive oil, salt, and pepper.

“Ginger is a known digestive aid and can help ease both bloating and constipation,” says certified nutritionist and celebrity chef Serena Poon. She recommends using it to add spice to a stir fry or drinking it in a stomach-soothing tea.

Bianca Tamburello, R.D.N., a nutrition specialist for Fresh Communications in Boston, recommends loading your plate up with high-in-fiber Brussels sprouts (they taste great when seasoned well!).

“Whole grain products, such as whole wheat bread, are higher in fiber than refined grain products like white bread and white rice,” says Tamburello. “Be sure to choose bread that is 100% whole wheat to maximize fiber intake,” she adds.

“These tasty nuts are high in both fiber and magnesium. Fiber helps move things along in your digestive system. Magnesium helps relax and hydrate your digestive system,” explains Poon. Make sure to wash down nuts and legumes with a big glass of water, she adds.

Avocado also contains fiber and magnesium, says Poon. And, like olive oil, it’s high in healthy fats, which helps create easier, smoother bowel movements. Throw a half-one in a smoothie, or smear it on some whole wheat toast for breakfast.

You might know them as the food that makes you gassy, but they can make you poop, too. “One cup of black beans has about 15 grams of fiber per serving,” says Tamburello. Simply add that much to a soup or salad, and you’re set.

Both sauerkraut and kimchi are fermented cabbage—they’re just prepared and seasoned a bit differently. Either will kick the gut into high gear, Tamburello says, thanks to their probiotic-heavy fermented nature.

“Probiotics are healthy bacteria that are important for gut health, and could help prevent and alleviate constipation,” she explains. “A randomized, double-blind, placebo-controlled trial found that individuals who took a probiotic supplement experienced more regular bowel movements.”

While *ripe* bananas pack constipation-easing fiber, Poon warns that unripe bananas contain starches that can actually make it worse. “Be sure to reach for a fully yellow or slightly browning one,” she says.

“Similar to beans, peas contain soluble and insoluble fiber to soften and add bulk to stool,” says Tamburello.

Watermelon is more than 90% water, Poon says, which makes it a delicious and nutritious way to rehydrate when you’re feeling clogged up.

“This green veggie has a reasonable amount of fiber at about 5 grams per 1 cup cooked and chopped,” says Tamburello. Add it to eggs, soups, or enjoy as a side dish.

“Pumpkin seeds are one of the best sources of magnesium found in food,” says Poon. “Magnesium helps hydrate and relax your digestive system, allowing for smooth bowel movements.” Sprinkle them atop a salad or roast them for a midday crunchy snack.

Chickpeas offer fiber and protein, and they’re a versatile ingredient in cooking—especially for plant-based eaters. “Blend them up in a hummus, top on a salad, or make chickpeas the main protein in a vegetarian meal,” Tamburello suggests.

Walnuts contain healthy fats, a.k.a. omega-3 fatty acids that lube up the digestive tract. They also contain arginine, which gives them anti-inflammatory properties, Poon adds, and they’ve been shown to support a balanced gut microbiome in at least one study.

“Skip refined white rice and choose brown rice for more fiber per serving,” suggests Tamburello. “Fast-cooking and even microwave-friendly brown rice options are simple ways to get more fiber.”

Both Poon and Tamburello recommend adding the probiotic-rich fermented dairy drink to your gut-friendly foods rotation. A 2017 study found that kefir may be effective in relieving constipation.