You're not alone in experiencing occasional bathroom struggles. While chronic constipation should definitely be checked by a doctor, occasional delays in digestion are completely normal — though certainly uncomfortable.

The good news is that you don’t need to rush to the pharmacy for relief. There are a number of foods that can help clear your digestive system and restore balance.

"As a gastroenterologist, I frequently see patients dealing with constipation," Dr. Mikhail Yakubov of Manhattan Gastroenterology shared with The Post. "While medications can be helpful, the most natural first step often comes from what’s on your plate."

Here are five foods that can help get your digestive system back on track.

Kiwis

“Kiwi is a hidden gem when it comes to gut health,” Yakubov noted. This small, fuzzy fruit is packed with both soluble and insoluble fiber, and it contains an enzyme called actinidin, which may help with digestion.

According to Yakubov, consuming one or two kiwis daily is often enough for most people. Plus, it’s low in sugar and less likely to cause bloating compared to other fruits.

Oatmeal

Oats are well-loved by fitness enthusiasts — and for good reason.

“Oats are rich in soluble fiber, especially beta-glucan, which helps soften stool by drawing water into the bowels,” Yakubov explained.

“This makes it easier to pass,” he added. A simple bowl of plain oatmeal in the morning is a great way to start the day.

A recent study also found that regularly consuming oatmeal can help reduce the risk of Type 2 diabetes, heart disease, and obesity, making it an all-around health booster.

“Just avoid the highly processed flavored packets, as they often contain added sugar that can slow down digestion,” Yakubov advised.

Chia Seeds

“Chia seeds absorb several times their weight in water, forming a gel-like substance that helps bulk up and soften stool,” Yakubov said. "They are also loaded with omega-3s and fiber."

He recommends mixing a tablespoon or two into water, yogurt, or a smoothie for a healthy snack. Just be sure to let them sit for at least 10 minutes to allow them to fully expand before eating.

Coffee

Yes, your morning cup of coffee really does have an effect on your digestive system. “It’s not just the caffeine; it actually stimulates the muscles of the colon,” Yakubov explained.

“For some people, coffee works within minutes of drinking it. A cup in the morning can help kickstart your gut,” he said.

However, Yakubov cautioned that excessive caffeine can lead to dehydration, which can worsen constipation in the long run. He recommends drinking plenty of water along with your coffee.

Cooked Spinach

Spinach might seem abundant until you cook it, at which point it shrinks down to almost nothing, primarily because it's 90% to 95% water. This is one of the reasons spinach is so nutritious.

“Spinach is an excellent source of magnesium, which helps draw water into the intestines,” Yakubov explained. “It’s also high in fiber and iron — especially important if constipation is related to anemia.”

Cooked spinach is an easy way to boost moisture and fiber in your meals. Yakubov recommends adding a half-cup of cooked spinach to your plate, which makes digestion smoother than a raw salad.

"Cooked greens are often easier to digest than raw ones, especially for those prone to bloating," he added.

Fun fact: A bag of fresh spinach (around 10 ounces) shrinks down to just a cup or less when sautéed, so you might want to buy two bags.

Key Takeaways

“Foods that alleviate constipation generally fall into familiar categories: high-fiber fruits, seeds, leafy greens, and whole grains,” Yakubov said.

“There isn’t really a magical ‘miracle’ food that will always work to relieve constipation,” he added.

But if Yakubov had to pick one standout? “I think the best food to help things move would be coffee.”