Get the right fiber.
Singh says that two out of three Americans don't get the recommended amount of fiber in their diet, which is one of the most important nutrients for having healthy bowel movements. Fiber bulks up stool, making it easier to pass. A big problem is, people don't often know which foods are high-fiber and which aren't. "For example, the average-sized apple has only about four to five grams of fiber," says Singh. "If they're trying to reach a goal of 30 grams of fiber, you have to eat six apples! Nobody eats that." People should aim for about 25 to 35 grams of fiber daily. Good sources include avocado, beans, broccoli, oats, kale, and dried plums.