Constipation can make you feel sluggish, weighed down, and cranky. Most people only experience it from time to time, but it can become chronic for others. It’s also more likely to happen as you age.
Wondering whether you’re constipated? The red flags include fewer than three bowel movements a week and hard, dry stools that are difficult to pass.
When you’re constipated, a good first step is making changes to your diet. What you eat can have a major impact on how smoothly your digestive system runs -- especially how much fiber you get. Fiber is a carbohydrate that naturally helps keep you regular, but most adults only get about half the amount they need every day.
Women should get 22-25 grams of fiber a day, men 28-31, according to the Dietary Guidelines for Americans. You don’t need to count every gram. Instead, seek out foods that are high in fiber and swap them in for lower-fiber foods.
These 10 foods are all rich in fiber (plus other nutrients that are good for health), so try to add them into your meals and snacks:
- Pears: They’re one of the highest-fiber fruits, with 6 grams per medium pear. Keep the peel on for maximum fiber.
- Oats: All varieties (whether old-fashioned, instant, or steel-cut) are whole grain and rich in fiber. Each cup of cooked oatmeal has 4 grams of fiber. If you top your bowl with fresh or frozen fruit, you’ll get even more.
- Potatoes: French fries aside, potatoes are nutritious, packing a surprising amount of vitamin C plus 3 grams of fiber per medium spud. Eat the skin to get all of it.
- Flaxseed and chia seeds: Sprinkle these seeds into oatmeal, smoothies, and eve