Think of foods containing insoluble fiber as “rough,” meaning they can help food move through your digestive system, according to the Harvard School of Public Health. Examples include whole wheat bread, brown rice, legumes, carrots, cucumbers and tomatoes.
“Eating fiber is probably the number one priority to help you get regular,” Curtin said. “It is recommended to take 20—35 grams daily of fiber if you are constipated and this helps to even out the bowel movements.”
Good sources of fiber for getting on a regular schedule also include prunes and kiwi fruit. “These are actually the best foods for regular bowel habit, with kiwi fruits daily having better affect with lower side effects (like bloating) than prunes or an undifferentiated high-fiber diet,” Curtin said.
He added that many people will be able to manage their constipation by just adding fiber alone — it’s simply that effective.
On the other hand, eating dairy, spicy foods, and greasy foods can make stools loose. “Bananas, rice, toast, and apples can all make your poop firm and easier to hold in,” Reardon noted.
