Foods That Stimulate the Digestive System by Expert Dietitian Selahattin Dönmez

Attention was drawn to the importance of proper food choices for the regular functioning of the digestive system and combating constipation. Expert Dietitian Selahattin Dönmez stated that sources of fiber and probiotics, such as kiwi, psyllium husk, and kefir, naturally support bowel movements.

The choice of foods for the regular functioning of the digestive system carries great importance. The British Dietetic Association published its first evidence-based guideline in 2025 regarding nutritional therapy to stimulate the digestive system in adults. The Academy of Nutrition and Dietetics also shared practical ways to naturally increase bowel movements. Expert Dietitian Selahattin Dönmez shared ways to protect the digestive system and stimulate the bowels in his written article.

Studies show that consuming ripe kiwis can increase stool frequency. Consuming 2 kiwis a day with plenty of water supports the stimulation of the digestive system. Especially regular consumption for the first 10 days is also found to be effective for those with chronic constipation.

Psyllium husk both increases stool frequency and positively affects stool volume, supporting bowel evacuation. 1 teaspoon of psyllium husk a day can be consumed by adding it to soup or yogurt. Full-fat cheese and plain kefir contribute to the digestive system by ensuring an increase in bifidobacteria and postbiotic production. Regular consumption of 1 glass of kefir or 1 bowl of homemade yogurt is recommended.

Natural mineral waters containing high magnesium also play an effective role in increasing bowel movements. Mineral waters rich in magnesium consumed with meals are among the supporting beverages in the fight against constipation. Balanced consumption of whole grains, fresh vegetables, fruits, legumes, and nuts is also important for bowel health.