Fiber is nature’s broom. It adds bulk to stool and helps it move smoothly through your digestive tract.

Soluble Fiber: Dissolves in water to form a gel-like substance that helps slow digestion and can regulate blood sugar and cholesterol. Found in: oats, apples, citrus fruits, carrots, barley, and psyllium husk.

Insoluble Fiber: Does not dissolve; it adds bulk to stool and helps prevent constipation. Found in: whole grains, nuts, beans, cauliflower, green beans, and potatoes.

Goal: Aim for 25-35 grams of fiber per day from whole food sources.

2. Stay Hydrated
Water is essential for softening stool and preventing constipation. Fiber pulls water into the colon, so without adequate hydration, a high-fiber diet can actually backfire.
Goal: Drink at least 8 glasses of water daily. Herbal teas and water-rich fruits and vegetables (like cucumber and watermelon) also contribute.

3. Incorporate Probiotics and Prebiotics
A healthy gut microbiome is crucial for digestion, immunity, and even mental health.

Probiotics: Introduce beneficial bacteria. Found in: yogurt, kefir, kimchi, sauerkraut, miso, and kombucha.

Prebiotics: Act as food for the good bacteria already in your gut. Found in: garlic, onions, leeks, asparagus, bananas, and whole grains.

4. Move Your Body
Physical activity isn’t just for your muscles and heart. Exercise helps stimulate intestinal contractions, reducing the time it takes for food to travel through the colon.
Goal: Aim for at least 30 minutes of moderate exercise most days of the week.