If you're having fewer than three bowel movements per week, Johns Hopkins Medicine defines that as constipation, which affects roughly 4 million people in the United States alone.

This uncomfortable pause in your pooping schedule can be caused by gastrointestinal disorders, like irritable bowel syndrome, dehydration, or a lack of physical movement.

Whatever the reason, constipation is definitely a struggle.

And while there are a number of remedies to help relieve constipation, incorporating whole foods into your diet can be a safe and natural way to help you poop when you start feeling backed up. 

Pineapple contains a digestive enzyme called bromelain. "This can help break down proteins and aids in digestion," Amaral tells mindbodygreen.

"Similar to pineapple, papaya also contains a digestive enzyme to help break down proteins," Amaral says.

Celery has a high water content2 (about 90 to 99% according to the USDA National Nutrient Database) and is high in insoluble fiber. 

There are two types of fibers found in our foods, soluble and insoluble. "Soluble fibers add bulk to stool and are good for people with diarrhea," Amaral explains, "and insoluble fiber influences the GI tract and promotes motility."

Since kefir is fermented, it's generally more tolerable than other dairy products, but it's also available in nondairy varieties.

Dietary flaxseed is most commonly consumed in three ways: whole flaxseed, ground flaxseed, and flaxseed oil.

Flax contains a healthy amount of omega-3 fatty acids, which have been shown to reduce inflammation and improve blood pressure.

While chia seeds might not add any flavor to your food, they do influence texture. When wet, they tend to become jelly-like in consistency, which is why they work well in chia puddings.

"Ginger can be taken as a supplement but also included in the diet," Singh says. "It can help with motility, bloating, constipation, and overall digestion."

Whether it's caused by the acidic components, the temperature, the caffeine, or all factors combined, it's no secret that coffee can make you poop.

Kimchi is a popular Korean dish made of fermented cabbage and other vegetables.

Surely this isn't the first time you've heard about prunes or prune juice making you regular, but a reminder can't hurt.

Functional medicine doctor Elizabeth Boham, M.D., M.S., R.D., always travels with organic prunes to prevent constipation.

Beans help relieve constipation because of their high fiber content.

Registered dietitian Lea Basch, M.S., R.D., says popcorn is a "satisfying and filling snack because it's a whole grain and contains fiber."

Three cups of air-popped popcorn contains about 3.6 grams of fiber.

Incorporating these foods into your diet, along with drinking plenty of water, can help improve regularity and relieve occasional constipation ASAP.