Constipation is a common and frustrating condition. If you’ve ever been backed up, you know it can be a real pain. And some of the treatments to rapidly relieve constipation can be just as uncomfortable as the bloating, hard stools and straining. Fortunately, there are ways to prevent constipat ion from happening in the first place. No. 1? Eating enough fiber-rich foods, which promotes regularity. But how much fiber should you aim to eat daily to prevent constipation? And is there such a thing as too much fiber? Nutrition tip of the day: Eat 25-38 grams of fiber daily to prevent constipation In order to prevent constipation, it’s best to eat a variety of foods rich in soluble and insoluble fiber every day, Dr. Lisa Ganjhu, gastroenterologist at NYU Langone Health, previously told TODAY.com. Adult women should aim to consume about 25–30 grams of fiber per day, whereas men will need closer to 30-38 grams per day. All the fiber math boils down to about 8–10 grams per meal. Consistency is key. It’s best to consume fiber-rich foods daily to prevent constipation, as opposed to loading up once or twice a week to overcompensate. Why it matters Fiber keeps you regular and prevents constipation in a few ways. Soluble fiber dissolves in water in the digestive tracts and forms a slippery, gel-like substance which makes stools soft and easier to pass, Ganjhu explains. Insoluble fiber — aka, roughage — does not dissolve and instead adds bulk to the stool, so it passes faster. Fiber acts also acts a prebiotic, feeding the good bacteria in our gut — and an imbalance in the intestinal microbiome can contribute to constipation, research shows. The body doesn’t store fiber like it does with fats and some micronutrients. Fiber passes through the body — much of it undigested — and exits in our stool within a day or two. That’s why it’s important to consume enough fiber every day, keeping consistent at 25-38 grams per day. “The right amount (of fiber) will produce the stool and help move it out, but (an excess) will cause too much bulk and urgency to move it out, leading to loose stools,” Ganjhu adds. Diet Exercise Jun 25 The top 4 whole grains with the most fiber, according to dietitians Health Apr 29 Got a bathroom problem? New guidelines urge more fiber, less scrolling How to get started If you’re falling short of 25-28 grams of fiber per day, which most Americans do, it’s important to increase your intake gradually, Ganjhu says. Aim to add no more than five grams of fiber to your diet per week until you reach the recommended daily amount, dietitians previously told TODAY.com. Famous constipation-fighting foods include beans, oatmeal, chia sees, kiwis and grandma’s favorite: prunes. Prunes are especially effective for constipation because of their unique combination of fiber and sorbitol, a sugar alcohol which draws water into the intestines and acts as a natural laxative. Start with about four to six prunes or 4 ounces of prune juice per day, says Ganjhu. In addition to eating fiber-rich foods, drinking more water and exercising regularly can help prevent constipation. Always talk to your doctor if you have any concerns or questions. This story first appeared on TODAY.com. More from TODAY: Struggling to lose weight in menopause? Make this 1 change to your fitness routine, experts say How much red meat is healthy to eat per week? A dietitian weighs in The ‘superpower’ nutrient for the heart you’re probably not eating enough This story uses functionality that may not work in our app. Click here to open the story in your web browser. ...read more read less