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The Best Foods to Prevent Constipation

Constipation can leave you feeling sluggish, heavy, and irritable. While many people only experience it occasionally, it can become chronic for others and is more common as we age.

Wondering if you’re constipated? Warning signs include fewer than three bowel movements per week and hard, dry stools that are difficult to pass.

When constipation strikes, the first step is to adjust your diet. What you eat can significantly impact how your digestive system functions—especially the amount of fiber you consume. Fiber is a carbohydrate that naturally helps keep the digestive system regular, yet most adults only consume half of the recommended daily amount.

The Dietary Guidelines for Americans suggest that women should consume between 22 and 25 grams of fiber per day, while men should aim for between 28 and 31 grams. You don’t need to count every gram of fiber, but try to incorporate fiber-rich foods and swap out lower-fiber options.

Here are 10 fiber-rich foods (plus other beneficial nutrients) you can add to your meals and snacks:

  • Pears: One of the most fiber-rich fruits, with 6 grams per medium pear. Keep the skin on for maximum fiber.
  • Oats: All varieties (whether rolled, instant, or steel-cut) are whole grains rich in fiber. One cup of cooked oats contains 4 grams of fiber. Add fresh or frozen fruit for even more fiber.
  • Potatoes: Besides providing vitamin C, a medium potato with the skin offers 3 grams of fiber. Skip the fries and opt for healthier versions.
  • Flax and Chia Seeds: Sprinkle these seeds on oatmeal, smoothies, or even baked goods to add extra fiber to your diet.
  • Beans: Swap at least one meat-based meal for beans. They’re packed with protein, iron, and fiber. Half a cup of cooked beans has about 6 grams of fiber.
  • Popcorn: A great crunchy snack choice. Each cup of popcorn contains 1 gram of fiber.
  • Lentils: Half a cup of cooked lentils provides 9 grams of fiber, along with protein equivalent to 60 grams of beef.
  • High-Fiber Cereal: Look for brands with at least 5 grams of fiber per serving. Shredded wheat and bran cereals are good options. Add blueberries or a sliced banana for extra fiber.
  • Apples: Eat them with the skin, which is fiber-rich. A medium apple contains 4 grams of fiber, along with plenty of water to help with hydration.
  • Edamame: These tasty soybean pods contain 4 grams of fiber per half cup.

What Else Can You Do?

In addition to increasing fiber intake, it’s essential to:

  • Drink plenty of water: Eating fiber-rich foods won’t help if you’re not drinking enough liquids. Water helps ease stool passage.
  • Take it slowly: Add fiber-rich foods gradually, or you might experience gas and bloating.
  • Move your body: Being active is great for digestion. Even a daily walk can help regulate the digestive system.

When Diet Alone Doesn’t Help

In some cases, dietary adjustments alone may not resolve constipation. If the problem persists, seek medical advice, as other treatments, such as medications, may be necessary. Inform your doctor if you notice blood in your stool or experience abdominal pain.

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