Not being able to poop is the worst. Constipation, or lack of regular bowel movements, can be caused by a range different things. And that includes what you eat.

Sure, there are different tactics you can try to get things moving again, including medication. But if you don’t think your constipation is due to an underlying health condition and want to take matters in your own hands, doctors and dietitians say eating the right foods should help stimulate your digestive system.

“It’s best to solve the issue from the inside out,” says board-certified gastroenterologist Ashkan Farhadi, M.D., director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, CA.

In general, you want to look for foods that are high in fiber to help bulk up your poop. “It’s easier to move something through the colon that’s bulkier,” Dr. Farhadi explains. (Some foods even have unique compounds and help spur bowel activity.) So if nature hasn’t called in a while and you want to try a natural route first, load up on these foods to help relieve constipation ASAP.