Whole-grain cereals like bran flakes, oatmeal, or whole-grain wheat can provide a good source of soluble and insoluble fiber.
Prunes, or dried plums, are a classic remedy for constipation due to their high fiber and sorbitol content.
Fruits like apples, pears, and berries are rich in fiber, especially if you eat them with the skin on.
Figs are a great source of fiber and can help regulate bowel movements.
Legumes like black beans, lentils, and chickpeas are packed with fiber and can aid digestion.
Broccoli is high in fiber and contains a compound called sulforaphane, which can promote digestive health.
Oat bran, when added to foods or smoothies, can boost your fiber intake and aid digestion.
Yogurt containing probiotics like Lactobacillus and Bifidobacterium can help promote gut health and regularity.
Vegetables like spinach, kale, and Swiss chard are rich in fiber and magnesium, which can support bowel movements.
Ground flaxseeds are high in soluble fiber and can be added to smoothies, yogurt, or cereal.