Filling up on a variety of high-fiber foods can help you get both soluble and insoluble fiber. The U.S. Department of Agriculture (USDA) recommends that healthy adults get a minimum of 14 grams of dietary fiber for every 1,000 calories they consume. This amount varies with age:
- Adult females: at least 21-25 grams
- Adult males: at least 30-38 grams
- Females ages 9-18: about 26 grams
- Males ages 9-18: 31-38 grams
- Children ages 1-8: 19-25 grams
If you buy packaged foods, look at the nutrition labels and check for 2 grams or more of dietary fiber — this can help you reach the recommended amount of fiber per day.
Reach for Hydrating Beverages and Soups
Staying hydrated by drinking plenty of water supports your overall health and can help you avoid constipation by making your stools softer and easier to pass.
Boost your hydration with liquids like:
- Clear soups
- Herbal teas
- Sports drinks with electrolytes
- Coconut water
- Naturally sweetened fruit and vegetable juices
Some studies indicate that drinking warm water with lemon in the morning may help your body break down foods.
Operation Unblock: A Grocery List for Relieving Constipation
Time to head to the store! Add these high-fiber foods and snacks to your cart to increase your fiber intake and help avoid constipation symptoms.