Constipation is something many people deal with from time to time, but if you seem to experience it more often, consider adding almonds—or other nuts—to your diet. With their high fiber, magnesium and fat content, you’ll be helping your digestion run smoothly.

Nuts are a filling food that is also packed with fiber to help ease constipation. Almonds, pecans, and walnuts have more fiber than other nuts. Just 1 ounce of almonds (about 23 nuts) contains 3.5 g of fiber, 1 ounce of pecans (about 19 halves) contains 2.7 g of fiber, and 1 ounce of walnuts (14 halves) has 1.9 g of fiber.

Among the best are almonds, pecans, and walnuts. A 1-ounce serving of almonds provides 3.5 g of fiber, while a similar size serving of pistachios will provide 2.9 g of fiber, and pecans 2.7 g. Just be sure to watch how many you eat, because nuts are calorie-dense.

Nuts are rich in constipation-relieving fiber, and they’re also a good source of protein and healthy fats. Almonds are a convenient snack while traveling or enjoying time outdoors. One ounce (about a handful) of almonds provides three grams of fiber as well as heart-healthy monounsaturated fats.

Nuts and seeds are rich in fiber, which is important for gut health and keeping you regular. And, contrary to a common concern, no evidence links eating nuts and seeds to a painful gut infection called diverticulitis.