2. Apples

One of the most common causes of constipation is the lack of fiber in the diet. Ideally, adults should consume at least 30 grams of dietary fiber per day, and one way of getting there is to incorporate apples into your meals.

An apple contains as much as 4.4 grams of fiber, half of which come from its skin. This is why it is much better to eat this amazing fruit with its skin, which contains both the soluble and insoluble kinds.

Soluble fibers help slow down the transit of food along the digestive tract. This helps the body properly breakdown food, making its contents easy to absorb and at the same time, softer and easier to pass. Insoluble fibers, on the other hand, increases the bulk of stool which also helps in moving it through your gut smoothly.