To avoid constipation, it's essential to include foods rich in fiber, water, and other nutrients that support digestive health.

 To avoid constipation, it's essential to include foods rich in fiber, water, and other nutrients that support digestive health. Here are some foods to consider:

*High-Fiber Foods*

1. *Fruits*: Berries, apples, bananas, oranges, and prunes

2. *Vegetables*: Broccoli, carrots, spinach, and other leafy greens

3. *Legumes*: Beans, lentils, and peas

4. *Whole grains*: Brown rice, quinoa, whole-wheat bread, and whole-grain pasta

*Other Helpful Foods*

1. *Water*: Staying hydrated helps soften stool and promote regular bowel movements

2. *Yogurt*: Contains probiotics, which support gut health

3. *Prune juice*: Natural laxative properties can help stimulate bowel movements

4. *Flaxseeds*: Rich in omega-3 fatty acids and fiber

*Tips*

1. *Eat regular meals*: Maintain a consistent eating schedule

2. *Stay hydrated*: Drink plenty of water throughout the day

3. *Exercise regularly*: Physical activity can help stimulate bowel movements

*Foods to Limit or Avoid*

1. *Processed foods*: Low in fiber and high in sugar, salt, and unhealthy fats

2. *Dairy products*: Can be constipating for some individuals

3. *High-fat foods*: Can slow down digestion and bowel movements

By incorporating these foods and tips into your diet, you can help promote regular bowel movements and prevent constipation.