No one likes talking about constipation, but you’d be surprised at how many people suffer from the same problem, too. A lot of folks have trouble relieving themselves regularly. In fact, 24% of Filipinos deal with it every year.

Determining why you’re all plugged up, however, might prove to be a little more tricky. The cause can be anything from traveling to stress to missing a morning workout. But, usually, the most common culprit is what we eat—or rather, don’t. This is where we’re dropping the “F”-bomb, A.K.A., fiber.


A healthy amount of fiber in our diets help can keep things moving without gas, stomach pain, or any sort of discomfort. The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of certain health issues, such as stroke or heart disease. Which begs the question: how much fiber should you take?

Well, according to the American Heart Association you should aim to get 25 to 35 grams of fiber per day to trigger happier stools. If this sounds like a lot, don’t worry—we put together a list of 5 foods to get you going (if you know what we mean). Scroll down to check it out!


In addition to being full of omega-3 fatty acids and vitamin E, almonds are also full of fiber. An ounce of this stuff (about 23 nuts) contains about 3.5 grams of fiber. Just eat ‘em straight to get your fix!

TRY: Manila Superfoods Raw Almonds (70g), P115. Shop it here.


Replacing white rice for the brown variety gives you an added dose of important nutrients—one of which is fiber. Just one cup of brown rice contains 3 grams of fiber, way more than what you get in white rice. So go ahead, and pile it on your plate!

TRY: Fresh Start Organics Brown Rice (2kg), P331. Shop it here.


These babies are serious high-fiber MVPs. They have a whopping 5.5 grams of fiber per tablespoon. And when mixed with water, they obtain a thick, goopy consistency that’s great for making puddings or replacing eggs in cakes and cookies.

TRY: The Green Tummy Chia Seeds (140g), P160. Shop it here.


Small but mighty, flaxseeds might be one of the easiest ways to include more fiber into your diet. One tablespoon contains 2.8 of fiber, and because they’re so versatile, they can be used in just about everything. Think: smoothies, salads, and baked goodies.

TRY: Manila Superfoods Flaxseeds (100g), P130. Shop it here.


Start your day right with a bowl of whole-grain cereal. It usually contains 2 to 5 grams of fiber per serving. Not only that, you’ll also up your intake of whole grains, another thing we don’t get enough. Win-win!

TRY: Fitnesse Cereal (330g), P170. Shop it here.

To discover more about healthy living, visit our Wellness Tab.

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