Asked A.I. about constipation cause I myself have trouble pooping. Here is what A.I. wrote back.

The 10 most constipating foods typically feature high fat, low fiber, high sodium, or heavy processing, which collectively stall the digestive tract. Conversely, foods that relieve constipation are packed with fiber, natural sugars like sorbitol, and high water content to add bulk and soften stools. [1, 2, 3, 4, 5]

The 10 Most Constipating Foods
These items slow down your digestive system by draining moisture from the colon or lacking the necessary fiber bulk to stimulate bowel movements. [1, 2]

Cheese and Dairy: High in fat, completely devoid of fiber, and contains lactose which can cause severe digestive slowdowns in sensitive individuals. [1, 2]
Red Meat: Contains tough protein fibers and high saturated fat levels that take a long time to digest, while offering zero dietary fiber. [1, 2]
Unripe (Green) Bananas: Packed with heavy resistant starches and tannins that actively slow gastric motility, unlike their ripe counterparts. [1, 2]
White Bread and Pastries: Made from highly refined flour that strips away the grain's natural fiber, leaving behind a sticky paste that stalls the intestines. [1, 2, 3, 4, 5]
Fried Foods: Deep-fried items are loaded with saturated fats that take immense energy and time for your gut to process, slowing overall transit time. [1, 2]
Frozen Microwave Meals: Highly processed foods that are traditionally packed with sodium, which actively pulls essential water out of your colon. [1, 2]
White Rice: A heavily processed grain with the fiber-rich husk and bran removed, frequently resulting in harder, firmer stools. [1, 2, 3, 4, 5]
Milk Chocolate: Contains a double-whammy of heavy dairy fats and highly refined sugars, both of which slow down intestinal contractions. [1]
Fast Food: Items like burgers and fries combine high fat and high sodium with almost no fiber, creating a sluggish digestive environment. [1, 2, 3, 4, 5]
Eggs: Though highly nutritious, they are incredibly dense in protein and have no fiber, which can cause a backup if not paired with plant foods. [1, 2]

Foods That Relieve Constipation
These foods work as natural laxatives by drawing water into the colon, stimulating bowel contractions, and introducing bulk. [1, 2, 3, 4, 5]

Prunes (and Prune Juice): The ultimate remedy; rich in fiber and loaded with sorbitol, a natural sugar alcohol that acts as an osmotic laxative.
Kiwifruit: Contains the enzyme actinidin and high soluble fiber, which clinical studies show significantly improves stool frequency.
Chia Seeds: Act like a sponge, absorbing up to 12 times their weight in water to form a slick gel that helps stools slide out effortlessly. (My suggestion here is to make Chia pudding - not safe to eat the seeds without first letting them soak to expand.)
Flaxseeds: Excellent source of both soluble and insoluble fiber; best consumed ground to provide a lubricating effect in the gut. (Safe daily amount: 1 to 2 tablespoons per day is the recommended and safe limit for most adults.)
Pears and Apples: Eaten with the skin on, they provide high fiber along with pectin, a compound that helps maintain smooth digestive pacing.
Oats and Oatmeal: Packed with beta-glucan, a soluble fiber that absorbs water to create a soft, easily passable stool mass.
Beans and Lentils: Legumes contain a potent blend of soluble fiber and resistant starch that fuels healthy gut bacteria and bulks up waste.
Sweet Potatoes: Contain gentle, easily digestible fibers alongside natural laxative compounds like pectin and cellulose.
Spinach and Leafy Greens: Provide a powerful combination of dietary fiber and magnesium, which helps relax the bowel muscles.
Berries (Raspberries & Strawberries): Feature some of the highest fiber concentrations per cup out of all fruits, alongside high water