Constipation is a common struggle, affecting 1 in 6 people at some point. Although it can be uncomfortable, it's often a normal part of life. The good news? You don't have to solely rely on prunes to keep things moving. Numerous snacks can help alleviate constipation while also being delicious.

If you're looking for effective and enjoyable ways to improve your digestion, here are seven snacks recommended by nutrition experts that pack a fiber punch, promoting regular bowel movements.

1. Edamame

This fiber-rich snack is a favorite among dietitians. One cup of edamame provides an impressive 8 grams of fiber, which contributes significantly toward your daily goal of 28 grams for women and 34 grams for men. The combination of soluble and insoluble fiber in edamame aids in both softening stools and adding bulk for easier passage. Quick to prepare, simply boil, steam, or microwave frozen edamame, then season to taste or blend into a nutritious hummus.

2. Lima Beans

A hidden gem in the snack world, lima beans offer 10 grams of fiber per cup! This makes them a superb choice for gut health. While typically found in stews, these beans can also be turned into a crunchy snack by roasting or air-frying. Just ensure they are well-cooked since raw lima beans can be toxic.

3. Avocados

Known as a superfood, avocados are not just creamy and delicious; they also contain about 10 grams of fiber per fruit. This amounts to over a third of your daily requirement! Enjoy them mashed on whole-grain toast, added to salads, or blended into dips for a nutritious and satisfying snack.

4. Popcorn

A fun and easy snack, popcorn is a whole grain that's high in insoluble fiber, which facilitates intestinal movement. A 2-ounce bag contains about 6 grams of fiber; just make sure to skip the overly salty or sugary toppings. Instead, pop your own kernels at home for a healthier option.

5. Pears

With nearly 6 grams of fiber per fruit, pears are perfect for promoting digestive health. Their skin is especially fiber-rich, and they contain sorbitol, a natural laxative. Enjoy them raw, baked, or poached for a sweet treat that helps with regularity.

6. Whole-Grain Cereal

Cereal isn’t just breakfast food. It can be a quick and fiber-packed snack option, especially when served with milk for added protein. Choose cereals with at least 3 grams of fiber per serving and minimal added sugars to maximize their health benefits.

7. Raspberries

These small but mighty berries are surprisingly effective for digestion, containing 10 grams of fiber per cup. Their seeds contribute to this high fiber content, making them fantastic when added to yogurt, cereal, or smoothies.

The Bottom Line

While prunes are a classic choice for relieving constipation, they’re far from the only tasty option available. Incorporate fiber-rich snacks like edamame, lima beans, avocados, popcorn, whole-grain cereal, and raspberries into your diet to keep your digestive system happy and functioning smoothly. Don’t let constipation hold you back—explore these delicious alternatives to find your favorites!