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18 Foods You Should Eat More Of If You Need To Poop

Your gut will thank us.

If you're not pooping as much (or as easily) as you'd like, you probably need more fiber.

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Fiber helps everything move down and out, so to speak. And without enough of it, your bowel movements won't exactly be ideal.

"Fiber creates a big, fibrous, mucilaginous gel sponge that helps to propel the products of digestion through to finish line," explains Dr. Robynne Chutkan, a gastroenterologist and author of The Bloat Cure. It also creates bulkier, more solid poops, so you have a bigger urge to go and it's actually easier to go.

Plus it keeps you fuller longer and slows down the absorption of sugar and the release of carbs into your bloodstream, explains registered dietitian Danielle Omar.

Most people should aim for 25–35 grams of fiber a day. But you're probably not even coming close to that.

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Guys, we have a national pooping problem. "The typical person in America is getting 8–10 grams a day, and a lot of the grams they're getting are from processed foods," says Chutkan.

Instead of loading up on fiber-fortified cereals and pastas, it's better to get your fiber from whole foods (like fruits, veggies, beans, and seeds). This way you can be sure you're getting enough of both insoluble and soluble fiber, which work together in the gut.

Basically, most of your daily fiber should come from things without a nutrition label. SO we rounded up lots of fiber-rich foods you can easily work into your usual meals.

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Mix and match a few of them in recipes, or just aim to have one of these at every meal.

You can thank us after you poop.

1. Sweet potatoes

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One large sweet potato (baked, with the skin) has 6 g of fiber.

Get the recipe for loaded sweet potato skins here.

2. Raspberries

A cup of these has a whopping 8 g of fiber and just 65 calories. Plus, they're naturally low in sugar.

3. Black beans

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A cup of these contains an actual shitload of fiber: a whopping 19 g. Plus, they're great in burritos and salads.

Get the recipe for black bean burritos here.

4. Edamame

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A cup of these packs 8 g of fiber. And once you start snacking on them, a cup seems very doable.

Get the recipe for spicy garlic edamame here.

5. Apples

A medium apple has 4.4 g of fiber. Add two tablespoons of peanut butter and you're up to 6.4 g!

6. Avocado

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A whole avocado packs 9.2 g of fiber, which is basically the best excuse ever for more avocado toast.

Get the recipe for this fancy miso-tahini avocado toast here.

7. Brussels sprouts

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A cup of these has 4 g of fiber. But cook those up with some bacon and you'll probably eat more than a cup.

Get the recipe for oven roasted Brussels sprouts with bacon here.

8. Quinoa

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A cup of cooked quinoa has 5.2 g of fiber, which makes it a great substitute for regular rice.

Get the recipe for this quinoa fried "rice" here.

9. Artichokes

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A medium-sized artichoke has 7 g of fiber, while a cup of artichoke hearts has 9.6 g!

Get the recipe for stuffed artichokes here.

10. Blackberries

These babies have 8 g of fiber in a single cup, and they also happen to be delicious.

11. Prunes

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These actually don't have as much fiber as you might expect, given their reputation. Six dried plums will give you 4 g of fiber (and you probably wouldn't want to have much more than that in one sitting since they're very high in sugar).

Get the recipe for prunes stewed in port wine here.

12. Navy beans

Just one cup of these has 19 g of fiber, which is almost an entire day's worth of pooping fuel. You can prep a bunch to add to salads or cook them into a hearty soup.

Get the recipe for bean and bacon soup here.

13. Chickpeas

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A cup of cooked chickpeas has 12.5 g of fiber. Which makes this a great snack if you really gotta go.

Get the recipe for crispy chickpeas here.

14. Broccoli

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A medium stalk has 6 g of fiber (or 5 g for a cup).

Get the recipe for garlic parmesan roasted broccoli here.

15. Chia seeds

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Just one ounce of these has 10 g of fiber, which is super easy to sneak into your breakfast.

Get the recipe for chia pudding with strawberries, fig, and almonds here.

16. White beans

A cooked cup of these has 11 g of fiber.

Get the recipe for tuscan-style creamy white beans here.

17. Lentils

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A cup of cooked lentils has a whopping 15.6 g of fiber! Toss them into salad, pasta, soups — pretty much anything.

Get the recipe for lentil salad with herbed goat cheese here.

18. Pears

A medium-sized pear has 5.5 g of fiber. Eat 'em raw or cook them and throw them in oatmeal or desserts.

Get the recipe for brown sugar pear steel-cut oats here.

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Also, don't forget to stay hydrated! Especially when you're consuming more fiber than usual, lots of water can help prevent constipation, says Omar.