Everybody dreads the explosive horrors of diarrhea, however the reverse—hassle pooping—might be simply as disagreeable. “Constipation is commonly the butt of jokes, however for many who reside with it, it’s removed from humorous,” Amy Burkhart, MD, RD, a doctor and registered dietitian who focuses on intestine well being, tells SELF. Assume: “fixed discomfort, bloating, ache, and nausea that wears on each physique and thoughts”—since “it will probably chip away at your confidence and happiness” over time. Not solely do you not really feel nicely “if you’re carrying all this additional in your stomach” (poop, after all), Lisa Ganjhu, DO, a gastroenterologist at NYU Langone Well being, tells SELF, however power constipation can harm your general well being in the long run. The truth is, it’s been related to elevated danger for quite a few circumstances, together with heart problems and colorectal cancer.

However it’s not all doom and gloom: For many individuals, fundamental modifications like incorporating one of the best meals for constipation “could make an enormous distinction,” Dr. Burkhart says. So, how precisely must you swap up your weight loss plan to push back your signs (or stop them from creating within the first place)? Learn on to find 9 of one of the best doctor-recommended constipation-fighting meals on the market.

Why do these meals assist in, ahem, clearing out the pipes?

Most of those meals have one factor in widespread: their sturdy fiber content, which helps in a couple of methods, in accordance with Dr. Burkhart.

For one, fiber “provides bulk to the stool, softens it, and makes it simpler to move,” she says. However on high of that, it additionally feeds the good bacteria in your gut. When these micro organism break down that fiber, “they produce short-chain fatty acids that scale back irritation and assist your intestine work extra effectively,” she says. Between these two processes, fiber principally “enhances your intestine motility so that you poop,” Dr. Ganjhu says.

Of all meals, fruit and veggies are typically significantly wealthy in fiber, so that you’ll see loads of these represented in our listing. What’s extra, they additionally are typically packed with water—one other function that “helps transfer issues alongside,” in accordance with Dr. Burkhart (on this case, by softening all that waste and making it simpler to squeeze out).

Listed here are some meals that may assist combat constipation, in no specific order.

1. Legumes

Beans specifically are a wonderful supply of fiber, in accordance with Dr. Burkhart. Black beans and pinto beans, for instance, pack round eight grams of fiber per half-cup every, in accordance with the USDA. In the meantime, that very same quantity of chickpeas clocks in at over six grams.

2. Chia seeds

The definition of small however mighty, these tiny little seeds will introduce a powerful fiber punch into any salad, smoothie, breakfast bowl, or chia pudding—to the tune of round 4 grams per tablespoon, to be particular.

3. Raspberries

Usually talking, berries are fiber-rich for his or her measurement, however raspberries shoot proper to the highest of the listing at eight grams per cup. In order for you or want another, blackberries aren’t far behind.

4. Prunes

Well-known for his or her Drano-like skill to filter the pipes, prunes are generally invoked within the constipation dialog—and their popularity is well-deserved, in accordance with Dr. Ganjhu. Along with their fiber content material (three grams per quarter-cup), they’re additionally excessive in a second compound “that helps you go as nicely,” Dr. Ganjhu says: a specific kind of sugar alcohol often known as sorbitol. Your digestive system has hassle breaking down sorbitol molecules, so once they attain the colon, your physique naturally rushes to expel them—a response that may end up in a bowel motion. Thanks largely to this combo, prunes are awash in poop-promoting vitamins, distinguishing them as a uniquely powerful natural constipation remedy.

5. Avocados

Whereas prunes might not be everybody’s cup of tea, avocados have a light style and distinctively creamy texture that makes them laborious to dislike—particularly since in addition they carry main dietary advantages, like 10 grams of fiber per cup (or 14 per fruit). (And regardless of their reputation in salads and guacamole, they will lend themselves to plenty of other dishes, too!)

6. Apples

If you happen to’re clogged up, the outdated adage “an apple a day…” can supply some useful recommendation. Like prunes, apples are plentiful in each fiber and sorbitol, priming them to deal with these pesky backlogs—and likewise like prunes, they even are available juice kind in the event you don’t really feel like consuming complete fruit. That stated, it’s actually finest to take pleasure in your apples (and prunes) complete if potential: Juices lack fiber as a result of nature of the juicing process. For a fair extra highly effective punch, hold the pores and skin on: One medium-sized apple comprises round 5 grams of fiber that means.

7. Pears

The fiber-sorbitol dream staff strikes once more: Pears are additionally an particularly potent supply of the duo. Fiber-wise, they’re even superior to apples, at round six grams per medium-sized fruit.

8. Entire grains

You most likely consider bread as heavy on carbs and, nicely, gentle on the whole lot else, however that’s not necessarily true with regards to the whole-grain stuff. Only one slice of 100% whole-wheat bread delivers a decent three grams of fiber, for instance, so these sorts of merchandise might be “very useful” for constipation, too, Dr. Ganjhu says. Attempt to decide on the least processed choice potential, in accordance with Dr. Ganjhu. Look out for gadgets billed as “100% whole-wheat” and “whole-grain” particularly—and be cautious of doubtless misleading phrases like “wheat” or “multigrain.” Lastly, remember the fact that add-ins like nuts and seeds may also bestow an additional fiber enhance.

9. Fermented meals

Fiber could also be necessary for treating constipation, but it surely’s not essentially the be-all and end-all. Fermented meals and drinks like kefir, kimchi, yogurt, buttermilk, sauerkraut, and kombucha may also turn out to be useful as a result of they’re wealthy in probiotics, the intestine micro organism we talked about above. Principally, they introduce new ones into your intestine, balancing the general microbiome (and thus boosting your digestive well being). Due to this, they’re wonderful for constipation throughout the board although some sorts might not be excessive in fiber.

Right here’s easy methods to eat these constipation-fighting meals for the largest bang on your buck.

“The secret is to begin slowly,” Dr. Burkhart says. Loading up on fiber suddenly could cause GI points in case your physique’s not used to it, so taking a gradual method “helps decrease [side effects like] fuel and bloating as your fiber consumption goes up.”