Although it remains a taboo subject, if you’re having trouble pooping, it’s nothing to be embarrassed about. Constipation can affect nearly anyone, with around 14 percent of folks experiencing constipation at some point in time. Symptoms include infrequent bowel movements, straining when you poo, and passing hard or lumpy poop. Luckily, getting things moving again may be as simple as changing up your diet a bit. A rundown of the top foods to eat if you’re feeling constipated can help you get things going in the right direction.

Prunes

Prunes, which are just dehydrated plums, deliver 12 percent of the American Heart Association’s reference daily intake of fiber—a full 3 grams—in just one small quarter-cup serving. Perhaps more importantly, though, is the type of fiber prunes provide—insoluble—which serves to add bulk to your stool by increasing water. What’s more, the soluble fiber in prunes ferments in the colon, adding to the weight of the stool so it can pass more readily. Prunes are tasty to eat right out of the container, or you can add them to smoothies, baked goods or hot cereal such as oatmeal or cream of wheat. (Choose oat bran in place of quick-cook oats for a bigger punch of fiber).

Spinach and Greens

Spinach and other green veggies such as broccoli and brussels sprouts are not just a source of vitamins and minerals your body needs. These vegetables are also fiber-rich, so they bulk up your stools and make them easier to move through your system. Just a single 1-cup serving of cooked spinach delivers 4.7 grams of fiber. Eat it by itself or add it to soups or stew. Add more greens to your diet and give your body a boost of fiber with baby spinach on a sandwich or in a salad.

Flaxseeds

For ages, flaxseeds have been used to treat constipation. Flax is a well-known natural laxative that contains both soluble and insoluble fiber. A scant tablespoon serving gives you 2.5 grams of fiber. Sprinkle flaxseeds on your yogurt or in your cereal or add it to baked goods like bread and muffins. Notably, if you are pregnant or nursing, ask your doctor prior to consuming flaxseeds.

Fiber and Water

Additional foods that can help with constipation include figs, sweet potatoes, popcorn, kiwi, kefir, and lentils. Most fruits, including apples and berries, are also good choices. These foods can help you get your bowel movements back on track. However, it’s important to note that consuming fiber-filled foods can also make your situation worse if you fail to drink enough water along with it. An increase in fiber in your diet necessitates an uptick in the water you take in too. And don’t forget that exercise is also an important part of staying regular.

Occasional constipation is nothing to concern yourself with, but if you regularly experience difficulty passing stool, speak with your health care professional. Your doctor can rule out any underlying problems that may be causing your constipation, such as inflammatory bowel disease (IBS) or other conditions.