1. Increase your daily fruit and vegetable intake
Strive to eat three or more servings of vegetables and two or more servings of fresh fruit every day at a minimum but ideally a total of eight to ten servings a day. If fresh produce isn’t available, frozen produce is the next best option. Some examples include lettuce, broccoli, bell peppers, carrots, green beans, lettuce, artichokes, kale, spinach, blueberries, grapes, oranges, and strawberries. People with certain digestive conditions may benefit from vegetables that are higher in soluble (vs. insoluble) fiber such as carrots, squash, sweet potatoes, potatoes, beets, and turnips.
2. Try Probiotic-rich foods
Foods that are rich in beneficial live microorganisms, called probiotic bacteria, may help to enhance digestion, support the immune system, decrease inflammation, and improve the ratio of beneficial to potentially harmful bacteria in the gut. Two of the most common strains of probiotics are Lactobacillus acidophilus in the small intestine and Bifidobacterium bifidum in the large intestine. Although probiotics are available in supplement form, they can also be found in kefir and yogurt.
3. Try these fiber-rich whole grains
Instead of white rice, bagels, plain bread, and pasta, try eating gluten-free grains such as brown rice, quinoa (not a true grain but an herb), steel-cut oats, millet, amaranth, buckwheat, and wild rice.
4) Drink more fluids
Water (along with soup, smoothies, and other fluids) is essential for optimal digestive function yet most of us don’t drink enough. It is especially important to drink enough fluids when increasing your fiber intake (from fruit, vegetables, grains and seeds). The color of your urine can be used as a guide. In general, pale yellow or straw-colored urine is an indication that you are getting enough fluids, but a lot depends on your diet, other health conditions, etc. Also, keep in mind that certain vitamins and foods can alter the color of urine (such as B vitamins and beets). Try herbal tea, green tea, lemon water, broth, and plain water.
5) Try flax seeds
Flax seeds are small seeds that can provide a wonderful combination of soluble and insoluble fiber and may help some people with either constipation or loose stools. The seeds are hard when whole, so they should be ground in a coffee or spice grinder or blender before being added to food. The mild, nutty flavor works well sprinkled on oatmeal or salads, and they can also be added to muesli, granola, baked goods, or even smoothies.