The #1 Nut to Help You Poop, Recommended by Dietitian

 If you make less than four No. 2 bathroom excursions each week, you may have constipation.  

 1 Constipation is characterized by toilet discomfort and firm, dry stools. Diet is often the culprit, but drugs and other issues can also cause it.   

 Constipation is common, but a few dietary modifications can help.  

 One of the best ways to relieve constipation is with water and fiber.  

 Increase your hydration intake and eat high-fiber meals like whole grains, legumes, fruits, veggies, and nuts, say experts.  

 According to the Dietary Guidelines for Americans, you should ingest 22–34 grams of fiber per day, depending on age and gender .

 When you eat more fiber, drink more water.  

 According to Top Nutrition Coaching registered dietitian Annette Snyder, M.S., RD, CSOWM, too little or too much fiber without adequate fluids can cause constipation.   

 Fiber and water provide weight to feces, helping gravity move them.   

 Almond health advantages have been extensively studied. Almonds improved gastrointestinal function and stool production in one trial.  

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