Constipation can leave you feeling blah, cranky, and just plain uncomfortable. For some, it’s an occasional annoyance, but others deal with chronic constipation, especially as they get older. The telltale signs? Fewer than three bowel movements per week and stools that are rock-hard and difficult to pass.
When you’re backed up, the first step is revamping your diet. What you eat plays a huge role in how well your digestive system chugs along – especially how much fiber you get. Fiber is the carb that helps keep you regular, but most adults only get about half of the recommended amount daily.
Women need 22-25 grams of fiber per day, while men require 28-31 grams, according to dietary guidelines. But no need to obsessively count grams. Simply swap in high-fiber foods for low-fiber options.
These 10 fiber-rich foods (packed with other good-for-you nutrients) can help get things moving:
- Pears: One of the highest-fiber fruits with 6 grams per medium pear. Leave that skin on!
- Oats: Whole grain oats are loaded with fiber – 4 grams per cooked cup. Top with fruit for an extra boost.
- Potatoes: Don’t diss the spud! They’ve got 3 grams of fiber per medium potato. Eat the skin for maximum benefit.
- Seeds: Flaxseed and chia pack a fiber punch. Sprinkle into oats, smoothies, or baked goods.
- Beans: Trade a meat-centric meal for beans once weekly. Kidney beans have around 6 grams of fiber per 1/2 cup.
- Popcorn: A crunchy, whole grain snack with 1 gram of fiber per cup.
- Lentils: Just 1/2 cup of cooked lentils has 9 grams of protein-packed fiber.
- High-Fiber Cereal: Look for 5+ grams of fiber per serving on the label. Bran cereals are smart bets.
- Apples: Don’t peel them! The skin and flesh contain 4 grams of hydrating, regularity-promoting fiber.
- Edamame: These soybean snacks have 4 grams of fiber per 1/2 cup serving.
As you add more fiber, don’t forget to also drink plenty of water to help everything pass smoothly. Increase fiber gradually to avoid gas and bloating. And get moving – even a daily walk can get your system running better.
If diet changes alone don’t fix your constipation, check with your doctor, as you may need medication or other treatment. Definitely speak up if you notice blood in your stool or have abdominal pain.
