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Nothing stinks like failing to make a number two in the bathroom. If you are suffering from constipation or general digestive issues, it’s time to take action by switching up your diet. Generally speaking, “diets including fruits, fluids, and probiotics are good for constipation,” says the National Center for Biotechnology Information (NCBI). But specifics are helpful, so here are five recommended foods to eat if you just can’t go to the bathroom.

Kiwi

Kiwi is not only tangy and delicious, but it can go a long way toward smoothing the road to poopin’. According to studies, kiwi soothes a wide range of bowel complaints, from the not-enough to the too-much end of the spectrum, so no matter what you’re experiencing, this fuzzy fruit is your guy.

Prunes

Your grandma was right: prunes really do work. Dose yourself with juice or dried fruit — no specific amount, but be careful you don’t go too hard too fast — and then take more as needed. If you suffer from constipation regularly, consider making prunes a staple part of your diet.

Yogurt

All hail King Probiotic, seemingly responsible for everything from helping you live longer to digesting your food better. It can also help us poop, whether you’re a soon-to-be mom or a child or young adult. Swap out your milk for yogurt with morning cereal or granola, and enjoy the difference.

Legumes

Beans, peas, and lentils are not only full of vitamins and nutrients, but they can significantly relieve problems in the john. “I suggest including them in the diet every day, one half cup cooked, because [they’re a] rich source of fiber, as well as protein, vitamins, and minerals,” Sharon Palmer, R.D.N, told Women’s Health. Just be careful at first, as legumes can swing in the opposite direction if you don’t ramp up slowly. No one wants to fight gas at the office, so beware.

Whole Grains

You’d think whole grains might bind you up, but no. A randomized study demonstrates that regularly consuming whole grains actually reduces the incidence of bowel blockage, so have a piece of whole-grain toast or some oatmeal in the morning.

Image Source: POPSUGAR Photography / Lexi Lambros

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