11/19/2015 04:27 EST | Updated 11/19/2015 04:59 EST

Constipation Foods: 16 Things That Can Help You Poop

Bring on the figs!

James Ross via Getty Images
Cut figs on brown paper on a wooden kitchen surface

Nobody wants to talk about poop, but if we’re not doing it, well, we probably spend a lot of time thinking about it.

If you’ve experienced a change in the frequency or ease of your bowel movements, and/or you feel uncomfortable because you haven’t had one, you could be dealing with constipation.

One way to this avoid this condition is to get a good amount of fibre in your diet.

But you might need more than you think: women between the ages of 19 to 50 should aim for 25 grams of fibre daily, while men need 38. Once you’re over 50, you need 21 grams daily if you’re female and 30 if you’re male.

It’s important to keep in mind there are two kinds of fibre: soluble and insoluble, WebMD notes. Soluble fibre retains water, creating a gel-like texture, and insoluble fibre doesn’t absorb water. Both types of fibre are important in your diet.

A final key to beat constipation is by getting enough fluids. Water and other liquids in your diet help fibre get things done in your bowels. After all, soluble fibre needs something to absorb if it’s going to work! Try having an extra glass of water with a high-fibre meal to help things pass easily.

Here are 16 foods that can help you stay regular. We suggest working them into your diet (start small if you don’t currently eat much fibre, to adjust) and you should be pooping like a champ in no time!

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