7 Best Canned Foods to Help You Poop

If you’re feeling backed up, you’re not alone—constipation affects nearly 16% of adults and 33% of people over 60 years old in the U.S.  While many factors can contribute to irregularity, diet plays a major role. Fresh fruits and vegetables are often the go-to recommendation for better digestion, but certain canned foods can be just as beneficial. 

In this article, we’ll explore some of the best canned foods to help you poop, along with dietitian-backed tips for better digestion.

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1. Canned Beans 

Beans are one of the best food sources of fiber, providing both soluble and insoluble fiber to help bulk up stool and stimulate movement. Just 1/2 cup of canned black beans provide 9 grams of fiber. That’s about 36% of the daily recommendation for women and 26% for men, based on the 2020-2025 Dietary Guidelines for Americans (~25 grams per day for women and ~34 grams per day for men).

If you’re watching your sodium intake, Heidi McIndoo, M.S., RD, recommends choosing low-sodium or no-salt-added beans and rinsing them thoroughly to help further reduce the sodium content by up to 40%.

Try adding canned white beans to salads, using black beans in a taco bowl or blending garbanzo beans (chickpeas) into homemade hummus.

2. Canned Pumpkin

Canned pumpkin is packed with soluble fiber, which absorbs water and forms a gel-like consistency to soften stool and allow for a smooth passage. A 1/2 cup serving of canned pumpkin contains 3.5 grams of fiber.

Leonila Campos, M.B.A., RD, LD, founder and owner of Fueled by Leo, highlights how canned pumpkin is 90% water, which helps support hydration—an important factor in preventing constipation.

Pumpkin isn’t just for fall baking—try stirring it into your morning oatmeal, smoothies or in savory recipes like this Pumpkin & Black Bean Soup.

3. Canned Pears

Megan Byrd, RD, and food blogger at The Oregon Dietitian, says canned pears are her pick because of their high water content which can help to alleviate constipation. Byrd notes, “Canned pears also contain sorbitol, pectin and fructose, all of which have been known to aid in healthy, regular bowel movements.”

Each 1/2 cup serving of canned pears contains 2 grams of fiber and they’re made up of 84% water, making them a hydrating choice. When buying canned pears, opt for those packed in juice instead of syrup to limit your intake of added sugar.

Try mashing canned pears into chia seed jam, stirring them into yogurt or baking them into a delicious crumble.

4. Canned Prune Juice

Prunes (aka dried plums) and prune juice are well-known for their potential to promote healthy bowel movements due to their high fiber and sorbitol content. Lauren Manaker, M.S., RDN, LD, Charleston-based registered dietitian, says, “Prune juice acts as a mild laxative, helping to aid digestion and alleviate constipation. It serves as a nutritious addition to a balanced diet, providing vitamins and minerals like potassium while supporting overall gut health.” 

Each 1 cup serving of prune juice contains almost 3 grams of fiber. You can add prune juice to smoothies, mix it into salad dressings or many enjoy a glass of prune juice at night to help you go in the morning.

5. Canned Beets

Canned beets are often overlooked, but they’re an easy and tasty way to support gut health and digestion. One cup of sliced canned beets contains 3 grams of fiber as well as 13% of the daily value for folate.

Melinda Steele, MD, DipABLM, a family medicine and lifestyle medicine physician adds, “Beets also help the body produce nitric oxide, which supports healthy blood flow and regulates blood pressure. When shopping for canned beets, look for brands with no added sugars and low sodium to maximize the health benefits.”

Canned beets are super versatile—roast them as a side dish, blend them into vibrant smoothies or add them to this refreshing Tuna, White Bean & Dill Salad.

6. Canned Lentils

Lentils are an excellent source of fiber and a convenient, shelf-stable plant protein option. Just 1/2 cup of canned lentils provides 7 grams of fiber, making them a great choice for supporting digestion and regularity.

Sheri Gaw, RDN, CDCES owner of Sheri The Plant Strong Dietitian, shares, “According a 2024 study published in Current Research in Physiology, the high fiber content of lentils can help prevent constipation and promote regular bowel movements.”

Gaw recommends adding canned lentils to recipes like pasta sauce, soup, stews or salads. Need some inspo? Try making this Sausage & Lentil Soup as a cozy weeknight meal. 

7. Canned Artichokes

With 4 grams of fiber per 1/2 cup serving, canned artichokes are a gut-friendly choice that can help support digestion and relieve constipation. In addition to their fiber content, artichokes contain phenolic compounds, which are essentially antioxidants that can help reduce oxidative stress and may positively impact gut health.

Violeta Morris, M.S., RDN, of The Concierge Dietitian, highlights research suggesting that artichokes may support gastrointestinal health, particularly in individuals with functional dyspepsia and irritable bowel syndrome. However, this research was done using artichoke leaf extract, and more research is needed to further support these findings. 

Morris suggests adding artichokes to your favorite baked chicken or salmon dish, tossing them into salads or even adding them to your morning eggs.

Other Tips for Relieving Constipation

In addition to eating fiber-rich canned foods, consider these expert-backed tips to keep you regular.

• Stay hydrated: Fiber absorbs water, so drinking enough fluids is key to softening stool and preventing constipation. As a rule of thumb, aim for at least 8 cups of water per day, and don’t forget about hydrating foods too. Gaw says, “Water-rich fruits and vegetables like tomatoes, cucumbers and leafy greens help to push fiber through the digestive tract.”
• Move your body: Regular physical activity, even a 10-minute walk after meals, may help stimulate the bowels and help keep digestion on track.
• Add gut-friendly foods: In addition to fiber-rich foods, Campos recommends prioritizing fermented foods like yogurt, kefir or sauerkraut which have probiotics to support gut health and regularity.
• Increase fiber gradually: Morris advises, “Increase your fiber intake gradually, as a sudden rise in fiber can overwhelm your digestive system, leading to bloating and gas.” Perhaps start by adding in a few extra grams of fiber per day, such as a serving of beans or a few spoonfuls of canned pumpkin in a smoothie. Then, aim to work your way up to the recommended 25 to 35 grams of fiber daily.

The Bottom Line

Constipation can be uncomfortable, but small changes in the diet can make a big difference in helping you poop. Canned foods like pumpkin, beans, beets, pears and artichokes provide fiber and key nutrients that support regularity. Don’t forget to prioritize gut-healthy habits like staying hydrated, staying active and incorporating fermented foods too.