In addition to cutting back on the aforementioned foods and drinks, try to incorporate more high-fiber foods into your diet to help you stay regular. Women should aim to consume at least 25 grams of fiber a day, De LaTour said. For men, that number is about 38 grams per day.
Sassos recommends foods like raspberries, apples and pears with the skin on, lentils, beans, broccoli, leafy greens and nuts. Prunes, known for their laxative properties, can also be a good at-home remedy to try, she said.
“If you’re not used to eating prunes and fiber-rich foods, start with one to two prunes per day,” Sassos said. “You can work your way up to five or six as tolerated. Prune juice can be effective too, especially warm prune juice since warm liquids in general can speed up digestive motility.”
When increasing your fiber intake, go about it slowly and be sure to drink enough water, she advised.
“We need adequate hydration to help fiber digest properly in the body,” Sassos said. “If you don’t drink enough water, high-fiber foods may actually constipate you even more.”
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