The #1 Spice to Help You Poop, According to Dietitians

Dealing with constipation? Chances are you’ve been “backed up” at some point in your life. The reality is that digestive issues like constipation and bloating are uncomfortable, and they can really put a damper on your day. 

Fortunately, herbs and spices have been shown to support digestive health, and there’s one spice that makes it to the top of the list. Read on to learn which spice dietitians recommend to help you find relief and get things moving again—plus, how to incorporate it into your diet.

What Is Constipation?

Constipation is defined as having fewer than three bowel movements a week, with stools that are hard, dry and difficult to pass. Constipation is one of the most common digestive symptoms in the U.S. Many things can back you up, including: 

• Changes in your diet, such as low fiber and fluid intake 
• Certain medications that slow down the movement of your digestive system
• Shifts in routine, like travel
• Stage of life, such as pregnancy or older age
• Lack of physical activity
• Increased stress 
• Health conditions like diabetes or IBS

Most of the time, constipation can be treated through nutrition and lifestyle changes. This includes adding spices to support digestion and healthy bowel function. “Spices can improve digestive health and ease constipation by stimulating digestive juices, relaxing the muscles in the digestive tract and encouraging the natural movement of the intestines,” says Alyssa Simpson, RDN, a digestive health dietitian and owner of Nutrition Resolution. “Some spices also have prebiotic properties, which help grow beneficial gut bacteria, further supporting digestion and regular bowel movements,” she explains.

The #1 Spice to Help You Poop

Ginger is our No. 1 spice to help you poop. Ginger is one of the best spices for constipation and motility, says Katrina Cox, M.S., RDN, owner of Katrina Cox Nutrition, LLC. Ginger promotes movement of the digestive tract by encouraging contraction of the intestines to propel food through the GI system. “It has also been shown to aid in digestion by increasing stomach acid, making digestive enzymes more efficient,” she says.

Ginger contains the active compound gingerol, which is known for its digestive benefits, as well as anti-inflammatory and antioxidant properties. In addition to alleviating constipation, ginger helps relieve nausea, bloating and indigestion. Adding ginger into your diet can be an easy, cost-effective way to promote digestive health and alleviate constipation. 

Other Ways to Help You Poop

Promote regularity with these tips:

• Hydrate: Adequate water helps keep stools well hydrated, too. Women should aim for 91 ounces of liquid from food and drink per day. Men should get 125 ounces.
• Exercise. Plan to get in 150 minutes of activity per week, or 30 minutes per day. Movement helps wake up a sluggish digestive system.
• Add fiber. Women should aim for 25 grams of fiber per day; men should try to get 31 grams. Fiber is found in fruits, vegetables, whole grains, legumes, nuts and seeds.
• Set up a stool schedule: Many people find they’re successful at having a No. 2 in the morning shortly after waking up. If you can, make time to head to the toilet in the morning.
• Use a toilet stool to prop up your feet, creating the ideal angle to help you go.

How to Incorporate Ginger in Your Diet

Ginger has a peppery, strong and spicy aroma. It is used fresh or in powdered form. You can also eat it pickled or made into ginger chews. Fresh ginger can be sliced or grated and added to tea, stews, marinades or smoothies. Try these healthy ginger recipes:

• Sesame-Ginger Watermelon-Avocado Rice Bowls, which also provide a rich source of digestion-friendly fiber.
• Sip a refreshing Ginger-Beet Juice.
• Ginger Tea, with variations like lemon-ginger and honey-ginger, provides hydration and constipation-alleviating ginger all at once.
• Cook up a warming bowl of Easy Miso-Chicken Ramen, which features fresh ginger.

 Ginger is safe for most people to consume in moderation. However, large doses can cause abdominal discomfort, heartburn, diarrhea or throat irritation—many of the symptoms you’re looking to prevent in the first place. If you’re opting for ginger supplements, the effective amount of ginger for improving digestive health varies widely, says Simpson, “typically ranging from 0.5 to 2 grams per day and should be adjusted based on individual tolerance and specific health requirements.” (It’s always a good idea to check in with your doctor to get their recommendation.) For reference, 1 teaspoon of ground ginger is about 2 grams.

The Bottom Line

Ginger can be an easy spice to add to your diet to help you poop and alleviate constipation. It’s important to remember that adding ginger is just one strategy you can use to support your digestive health. Nutrition and lifestyle factors such as hydration, fiber, movement and bathroom schedules are important ways to support your digestive health and regularity. If you continue to struggle with constipation, it’s important to discuss this with your health care provider to investigate the root cause so you can find long-term relief.