5 foods that can help you poop, according to a gastroenterologist

Stuck in pur-gut-ory?

You’re not alone. While chronic stomach issues are worth getting checked out, a bit of bathroom bottleneck from time to time is normal — if not wildly unpleasant.

The good news is that experiencing the anti-runs doesn’t require a pharmacy run, as several foods can help clear your colon’s traffic jam.

“As a gastroenterologist, I see patients struggle with constipation all the time,” Dr. Mikhail Yakubov of Manhattan Gastroenterology told The Post. “While medications can help, the most natural first step is often what’s on your plate.”

Here are five foods that can gently get things rolling when your gut’s on strike.

Kiwis

“Kiwi is a hidden gem when it comes to gut health,” Yakubov said, noting that this fuzzy little fruit is “rich in both soluble and insoluble fiber, but it also contains an enzyme called actinidin, which may help stimulate digestion.”

According to Yakubov, one or two per day should be sufficient for most people and — as a bonus — it’s “low in sugar and doesn’t cause bloating like some other fruits.”

 Oatmeal

It’s a fan favorite among fitness junkies for a reason.

“Oats are packed with soluble fiber — especially beta-glucan — which helps soften stool by drawing water into the bowel,” he said.

“This makes it easier to pass. A bowl of plain oatmeal in the morning is a great start.”

A recent study found that eating oatmeal regularly can also help reduce the risk of developing Type 2 diabetes, cardiovascular disease and obesity, so it’s an all-around winner.

“Just skip the overly processed flavored packets, which often have added sugar that can slow motility,” Yakubov suggested.

Chia seeds

“These tiny seeds absorb many times their weight in water, forming a gel-like substance that bulks up and softens stool,” he said.

“They’re also rich in omega-3s and fiber.”

He recommends stirring a tablespoon or two into water, yogurt or a smoothie for a healthy snack — just make sure to let them sit for at least 10 minutes to give them a chance to fully expand before eating.

Coffee

You’re not imagining things — that morning cup of joe really can get things moving.

“It’s not just a caffeine jolt; it actually stimulates the muscles of the colon,” he said.

“For some people, it works within minutes of drinking it. A cup in the morning can help jump-start the gut.”

However, Yakubov cautions that too much caffeine can have a dehydrating effect, making constipation worse in the long run, so best to pair your java with plenty of water.

Cooked spinach

Ah, spinach — you think you’ve got tons of it until you cook it and it quickly dwindles down to nothing, mostly because it’s 90% to 95% water.

That’s also part of what makes this nutritional powerhouse so healthy.

“Spinach is a good source of magnesium, which helps draw water into the intestines,” he said.

“It’s also high in fiber and iron — especially important if constipation is linked to anemia.”

It’s the perfect green to pair with your favorite protein.

“A half-cup of cooked spinach adds moisture and fiber to meals,” he said.

And it makes for an even smoother ride than a salad.

“Cooked greens are generally easier to digest than raw for people prone to bloating,” he said.

Fun fact: a full bag of fresh spinach (roughly 10 ounces) can cook down to just a cup or less of sautéed greens, so buy two.

So what’s the takeaway?

“Most foods that help relieve constipation fall into predictable categories: high-fiber fruits, seeds, leafy greens, whole grains,” he said.

“From a medical standpoint, there’s not really a surprising ‘magic’ food that reliably helps people poop.”

But if he had to choose?

“I think the best one that fits your answer will be coffee.”