Eat More Fiber

Fiber promotes digestive health, as you likely already know. While insoluble fiber helps keep things going through your digestive system and pushes food through, soluble fiber absorbs water to help you pass your stool more easily.

According to the U.S. Department of Agriculture (USDA), most Americans do not meet their recommended daily allowance (RDA) for fiber. On a high-fiber diet, fiber intake should be at or above the RDA for fiber, which is 22 to 28 grams for adult women and 28 to 34 grams for adult men. According to studies, eating a diet high in fiber lowers the risk of digestive problems such as irritable bowel syndrome and inflammatory bowel syndrome (IBS). Increase your fiber consumption gradually if you don't consume a lot of it. Constipation, bloating, and gas can result from consuming too much fiber all at once, which might have the opposite impact of what you want.