Fruits (apples, pears, berries)
Soluble fiber softens stool
Vegetables (broccoli, carrots, leafy greens)
Bulk for regularity
Whole grains (oats, brown rice, quinoa)
Sustained energy + digestion
Legumes (beans, lentils, chickpeas)
High fiber, plant-based protein

✅ Aim for 25–30 grams per day.

2. Stay Hydrated
Water helps soften stool and prevents constipation.

Drink 6–8 glasses daily
Herbal teas and broths count too
Increase intake if active or in hot climates
💡 Pro tip: Start your morning with warm lemon water — hydrating and soothing.

3. Move Your Body
Exercise stimulates intestinal contractions.