Generally speaking, dairy is not a fiber rich food. But yogurt makes the list thanks to its high content of probiotics. You can also take probiotics to help keep you regular, but getting nutrients through food is a good first step. Probiotics are a healthy form of bacteria that can totally transform the gut in a great way. You can also get some probiotics from foods like sauerkraut, kefir, and even miso soup. Anything that's fermented, really.