Constipation can make you feel sluggish, weighed down, and cranky. Most people only experience it from time to time, but it can become chronic for others. It’s also more likely to happen as you age.

Wondering whether you’re constipated? The red flags include fewer than three bowel movements a week and hard, dry stools that are difficult to pass.

When you’re constipated, a good first step is making changes to your diet. What you eat can have a major impact on how smoothly your digestive system runs — especially how much fiber you get. Fiber is a carbohydrate that naturally helps keep you regular, but most adults only get about half the amount they need every day.

A diet with 20 to 35 grams of fiber daily helps in the formation of soft, bulky stool.

These 6 foods are all rich in fiber (plus other nutrients that are good for health), so try to add them into your meals and snacks:

1.Pears: They’re one of the highest-fiber fruits, with 6 grams per medium pear. Keep the peel on for maximum fiber.

2.Oats: All varieties (whether old-fashioned, instant, or steel-cut) are whole grain and rich in fiber. Each cup of cooked oatmeal has 4 grams of fiber. If you top your bowl with fresh or frozen fruit, you’ll get even more.

3.Flaxseed and chia seeds: Sprinkle these seeds into oatmeal, smoothies, and even baked goods for an easy way to nab a few bonus grams of fiber.

4.Beans: Swap at least one meat-heavy meal per week for one with beans. They’re loaded with protein, iron, and fiber. A half-cup portion of cooked kidney beans has about 6 grams of fiber.

5.Popcorn: When you’re hankering for a crunchy snack, this is a perfect choice. It’s a natural source of whole grains, with 1 gram of fiber in each cup.

6.Lentils: A half-cup serving of cooked green lentils has 9 grams of fiber, plus the amount of protein in 2 ounces of meat .

Most importantly hydrate yourself with lots of water around 2 to 3 liter .Apart from this most important is WATER ,

as anyone with chronic constipation knows, drinking more water is also one of the simplest remedies. This is because constipation is tied to a dehydrated colon. When you’re properly hydrated, your body doesn’t need to take excess water from your colon, which means that your bowels aren’t stressed and can excrete waste naturally, without any hesitation.

On top of drinking plenty of regular water — about eight 8-ounce servings each day — try sipping on lemon water too. The citrus may help stimulate your colon. And also that drinking warm water in the morning can help break down foods.

So go ahead and enjoy a warm cup of lemon water in the morning, and continue to sip on water during the day. Carrying a large water bottle wherever you go is one simple way to remember to keep sipping.