Pick a berry, any berry, and chances are it will help get things moving in no time. That’s because most berries are a good source of fiber. For example, one cup of fresh strawberries provides 2.9 grams of fiber. The same size serving of blueberries will provide you with 3.6 grams, blackberries have 8 grams, and raspberries also have 8 grams. Fiber is essential for healthy digestion because it adds bulk to your stool, helping waste pass through the intestines and eventually exit the body. While we know the importance of fiber, according to the American Dietetic Association, the average American only gets about 15 grams daily. That’s much less than what people should be consuming. Women should eat between 21 to 25 grams of fiber a day and men should try to eat between 30 to 38 grams. The American Academy of Family Physicians recommends eating at least two cups of fiber-filled fruits and vegetables each day.
Along with fiber, berries also contain a high water content and can help keep you hydrated. Often times, constipation is caused by dehydration.