Foods That Soften Stools Naturally

Attempting to pass hard or sharp stool can be so painful that you might choose not to have a bowel movement rather than continue to experience this severe discomfort, particularly if it feels as though you are tearing or scratching your bowel in the process. This post will outline a variety of foods that can help you keep your stool soft and simple to handle naturally.

Foods That Soften Stools Naturally

Constipation and hard stool primarily result from inadequate fiber in daily diets. Frequently eating high-fiber foods can soften the stool to promote digestion and total health.

Whole Grains

Whole grains are high in fiber which can help to include bulk to stool and make it simpler to pass.

Whole Grains Serving Size Total Fiber (grams)
Spaghetti 1 cup cooked whole wheat pasta 6.3
Barley 1 cup cooked and pearled 6
Bran Flakes ¾ cup 5.3
Oatmeal 1 cup instant cooked 4
Brown Rice 1 cup cooked 3.5


Raw veggies add phytonutrients and oxygen to the stool to give it a softer texture that is easier to pass.

Vegetables Serving Size Total Fiber (grams)
Green Peas 1 cup cooked 8.8
Broccoli 1 cup boiled 5.1
Brussels Sprouts 1 cup cooked 4.1
Sweet Corn 1 cup cooked 4
Potato 1 small vegetable baked with skin 3
Tomato Paste ¼ cup 2.7
Carrot 1 medium raw vegetable 1.7


apples soften stool

Fruits which contain small seeds and the skin intact can easily be soaked up into the stool to make them softer and encourage regular digestion naturally.

Fruits Serving Size Total Fiber (grams)
Raspberries One cup 8
Pear 1 medium fruit with skin 5.5
Apple 1 medium fruit with skin 4.4
Banana 1 medium fruit 3.1
Orange 1 medium fruit 3.1
Strawberries Half cup halved fruits 3
Figs 2 medium dried fruits 1.6
Raisins 1 ounce (around 60 raisins) 1

Other Foods

There are other foods that include bulk to the stool while encouraging easy food digestion so that stool will remain soft.

Other Foods Serving Size Total Fiber (grams)
Black Beans 1 cup cooked 15
Sunflower Seed Kernels ¼ cup 3.9
Almonds 1 once (around 23 nuts) 3.6
Pistachio Nuts 1 ounce (around 49 nuts) 2.9
Pecans 1 ounce (around 19 halves) 2.7

Other Suggestions on Softening Stool

In addition to increasing your intake of specific foods you will need to take other dietary steps to ensure that your stool stays soft enough to pass easily. Making sure you have the right intake of liquids to keep your body hydrated. You must also avoid products that will make your stool hard and harder to pass in order to avoid potential damage and discomfort.

Drink Enough Liquids

Getting adequate water, at least two to three liters every day, is necessary to your digestive health. Drinking warm liquids throughout the day will help to soften the stool and alleviate pressure that can develop if the stool gets too hard. Warm water with lemon or a cup of tea are excellent choices for aiding in appropriate food digestion. You will have to avoid extreme amounts of caffeinated beverages due to the fact that this can dehydrate you, but taking in coffee in addition to appropriate quantities of water can act as a natural diuretic which can eliminate constipation.

Avoid Certain Foods

If you are aiming to soften your stool naturally you will have to cut some foods from your diet. Fried foods, processed foods, wheat, dairy products, pastries, cakes, red meat, dried beans and mashed potatoes increase your risk of constipation which can make it difficult for your body to soak up the nutrients it has to work properly.


While it is important to increase your consumption of fiber you must make sure you are getting enough water or this will not be effective, according to Include fiber to your diet slowly rather of taking in a large amount of fiber in one meal as this can result in discomfort or bloating. You should also take your time when introducing brand-new foods such as psyllium or oats to your diet to make sure you are not adverse these items.


Updated: August 16, 2016 — 5:08 pm

The Author

Reyus Mammadli

Healthy lifestyle advisor. Bachelor Degree of Medical Equipment and Electronics.

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