Peter DazeleyConstipation isn't the most glamorous of topics—but having it sure isn't fun. For one, it's extremely common, afflicting 42 million people in the United States. Each of us has different bathroom habits, but most experts say that three or fewer bowel movements per week could indicate a problem.
Prunes
Prunes—or if you prefer a tastier sounding name, dried plums—are the first food you thought of, right? There's a reason they're famous. For one, they're rich in fiber. The nutrient is what increases the bulk of your stool so it can move along on its merry way.
Kiwis
One downside to some fruits is that they contain a lot of fructose—fruit sugar—that can cause gas. That's why Dr. Blaney suggests high-fiber, lower-sugar fruits that don't bring on the bloated tummy, like kiwi.
Popcorn
For a savory afternoon snack, skip potato chips and have plain popcorn instead, recommends Gina Sam, MD, director of the Gastrointestinal Motility Center at the Mount Sinai Hospital.
Water
Along with fiber and getting regular exercise, drinking enough water is the most important factor in relieving constipation. H2O is critical to help stool move easily through the colon.
Flaxseeds
Just a tablespoon of ground flaxseeds packs in 2 grams of fiber. That may sound like a little, but the beauty of flaxseeds is that they're so easy to throw into everyday eats for a fiber punch.
Oranges
Skip the OJ in favor of a big juicy orange. Dr. Sam favors the fruit because one large orange offers 4 grams of fiber for just 86 calories. Bonus, citrus fruits contain a flavonol called naringenin, which Chinese researchers in an animal study found could work like a laxative to help treat constipation.
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