Constipation—how can you prevent it and make sure you stay regular? You want to make sure you eat foods that are rich in fiber and drink lots of water. Fiber is a non-digestible carbohydrate that is found in plant foods and comes in two forms: soluble and insoluble. Soluble dissolves in water and insoluble doesn’t dissolve and forms a gel to create a softer stool for you to pass. Both are needed in your diet to keep you regular. Here are five foods to eat that are high in fiber that can prevent constipation.
Apples
Apples have 5g of fiber per fruit. They are a great snack food, and you can drizzle some peanut butter on them to make them tastier.
Whole Grains
A balanced diet should include lots of whole grains such as quinoa or oats which are rich in fiber and really filling. Try to eat oats in the morning and some quinoa for lunch to get your fiber quota for the day.
Chia Seeds
Chia seeds are really high in fiber—they have 10g per ounce! They are easy to incorporate into your diet. Just add them to your granola or make a chia seed pudding for your breakfast.
Prunes
Prunes are regularly eaten for constipation as they have a high sorbitol content and contain 11g of fiber per cup. You can eat them on their own or blend into a filling smoothie.
