For best results, replace enriched breads, pasta, cereals and snack foods with whole grain equivalents. Whole grain fiber-rich foods include whole wheat spaghetti, pearled barley, whole grain bran flakes and muffins, steel-cut oats, air-popped popcorn, brown rice, wild rice and 100 percent whole grain breads.
Yogurt is cultured dairy containing healthy, or “friendly,” bacteria that promote digestive health and may help prevent infections caused by harmful bacteria. Probiotics may help restore intestinal health and relieve constipation in some people, according to the University of Maryland Medical Center.
Ground flaxseed provides a simple fiber-enhancing ingredient for baked goods, cereals, yogurt and smoothies. Flaxseed is particularly valuable if your constipation is related to celiac disease and you cannot tolerate wheat or gluten-containing foods.