Are you getting enough fiber?
Ah apricots, so rustic, so innocent — until you find yourself glued to a toilet. Prunes are in a constipation class of their own, but any other dried or regular fruit will send you gallivanting. Add figs and peaches to the list and you might as well bring that book you've been meaning to finish.
4. Whole Grains
Swapping white bread for whole grains like barley or whole-wheat pasta keeps things running on time. But not all grains are created equal: Color isn't a reliable indicator because molasses or other added ingredients, and multigrain can still contain refined white flour, so be sure that the label says "100% Whole Grain."
Just a half cup of navy beans (which are...white) gives you almost 10 grams! A half cup of garbanzo or kidney is almost seven grams, too. As the less famous rhyme goes, the more you eat, the more you poop.
Greens like spinach, chard, and kale are also poop boosters. As with broccoli, raw is best, but cooked is better than nothing. Before you know it, you'll be crushing the other can.
Bonus Power Combo
If you really want to spice things up, smoke a cigarette while you're drinking coffee and riding a bicycle.