20 Best Foods to Help Constipation

Both sauerkraut and kimchi are fermented cabbage—they’re just prepared and seasoned a bit differently. Either will kick the gut into high gear, says Tamburello, thanks to their probiotic-heavy fermented nature.

“Probiotics are healthy bacteria that are important for gut health, and could help prevent and alleviate constipation,” she explains. “A randomized, double-blind, placebo-controlled trial found that individuals who took a probiotic supplement experienced more regular bowel movements.”

Cabbage, the base ingredient of both kimchi and sauerkraut, on its own also helps with constipation, though it’s even more helpful when fermented. “Like most fruits and vegetables, cabbage has fiber which is beneficial for bowel regularity,” says Prest. “But when fermented, cabbage becomes food for your gut microbes. A healthy diversity of gut microbes can help prevent and alleviate constipation.”