Let’s talk about poop. Yup, I said it.
If you’re dealing with constipation, you are so not alone. Up to 19% of Americans experience chronic constipation! As a dietitian, I talk about this more often than you’d think. It’s not just uncomfortable, it’s frustrating, especially when you’re doing “everything right” and still feel bloated, backed up, or just blah.
Hi! I’m Kait Richardson, one of the registered dietitians on *Dr. Shah’s team, and today I want to walk you through two major nutrition shifts that can help you feel better and more regular. These are always the first two places I look when I’m working with someone who’s constipated:
✅ Fiber
✅ Fluids
Sounds simple, but most people are only focusing on one. That’s not enough to feel better, so let’s break it down.
Fiber: Nature’s Shovel
Fiber is the part of food we don’t digest but that’s a good thing. It helps sweep everything along and out (yes, I’m talking about poop). Think of it like a gentle broom for your gut.
You’ll find fiber in:
- Beans and legumes (black beans, kidney beans, chickpeas, lentils- pick your favorite!)
- Whole grains (quinoa, oats, wheat, bran, buckwheat)
- Fruits and vegetables (all of them!)
- Nuts and seeds
- High-fiber breads and cereals (look for 2–3+ grams of fiber per serving)
Aim for 24–38 grams per day. But listen, if you’re nowhere near that right now, don’t jump there overnight. Rapid increases in fiber can make you feel more bloated, not less.
Start slow: add 3–5 grams of fiber every 3–5 days until you reach your goal. Let your gut adjust gradually. You may need to track your food to be safe.
Bonus tip: If you’re on a GLP-1 medication or eating in a calorie deficit, you may have a hard time getting enough fiber and protein. In that case, aim for at least 20 grams of fiber per day, and focus on what feels good in your body.
If your stomach’s a bit sensitive, you might do better with softer fiber sources:
- Cooked veggies over raw ones
- Canned beans over crunchy nuts
- Smooth soups over raw kale salads
Need more Fiber Rich Options?
Check out the guide from Healthy Living for Fiber-Rich Foods Here 
Fluid: Don’t Skip This!
Fiber needs fluid to work its magic. Eating all that roughage (grains, beans, veggies) without enough water is like trying to run a blender with no liquid. Not gonna be pretty.
So how much water should you drink?
I start everyone at a minimum of 64 oz/day, but if you’re active, sweating a lot, working outside, nursing, perimenopausal, or already constipated, you need more. So bump it up to 80–96 oz and see how you feel.
Water Hacks:
- Keep a big water bottle with you at all times.
- Pair your water habit with something else (filling it up when you brush your teeth, before lunch, after daycare drop-off, etc.).
- Set a reminder if needed. Post-it on your laptop? Go for it.
- Add clear protein powder to your water to hit hydration + protein in one shot.
What I Eat for High-Fiber Days
Here are my go-to high-fiber meals to keep things… moving:
Breakfast
- Greek yogurt + 1 cup berries + slivered almonds
- OR sprouted grain toast with mashed avocado, spinach, egg, and tomato
- Dairy-free? Try Ezekiel bread or English muffins with the same toppings.
Lunch
- A big bowl with: leafy greens (like kale, spinach), quinoa or brown rice, beans or chickpeas, protein (tofu, chicken, etc.), and fiber-boosters like avocado or olives.
- A whole grain wrap with hummus, veggies, and shredded chicken. Mustard and pickles are a must for me, but pick your favorite toppings!
🍲 Dinner
- Always include a vegetable, cooked or raw.
- I love soups and chilis for this: they’re warm, comforting, easily packed with fiber, and hydrating.
- Chickpea pasta with diced zucchini and red sauce
TL;DR: If you want to poop better…
- Increase your fiber (slowly!)
- Up your fluid intake (at least 64 oz, more if you’re active or constipated)
- Pair fiber + fluids for best results
- Start with fiber-rich meals that taste amazing and feel good in your body
When to Seek Professional Help
You don’t need to suffer in silence. If you’re still feeling stuck (literally or figuratively) after implementing these changes for 2-3 weeks, consider working with a registered dietitian.
The Bottom Line
Constipation relief doesn’t require a complete diet overhaul overnight. Small, consistent shifts in your fiber and fluid intake can lead to significant relief.
Remember the formula: Fiber + Fluids = Better digestive health
Start where you are, progress gradually, and give your body time to adjust. Your gut (and your overall well-being) will thank you.
Kait Richardson, RD, is a registered dietitian specializing in digestive health and weight management. She works with Dr. Shah’s team and maintains a private practice in Orlando, Florida.
If you’d like to book directly with Kait Richardson, RD, via her private practice, please visit https://www.orlandodietitian.com/
*If you are a patient of Weight Sense with RosenCare/WebTPA coverage, please call our office and schedule through our clinic for integrated care and insurance benefits.
