Have you ever been backed up? Chances are that the answer is:  yes. In most cases, constipation is due to a lack of fiber in the diet. For prevention, the Dietary Guidelines for Americans recommends 25 grams of fiber per day for women and 38 grams for men. Another reason things could be running less smoothly is  if you’re not getting enough fluids. Here is a list of 20 fiber rich foods to get things moving!

1. Berries

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Blackberries, raspberries and strawberries all have a great amount of fiber. And a low amount of calories. Win, win! A half cup of strawberries provides 2 grams of fiber, the same amount of raspberries has 4 grams and blackberries have 3.8 grams. Put them in a smoothie or on top of pancakes for a fiber filled breakfast!

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