Constipation
Some of these suggestions may not be appropriate if you are on a special diet.
Drink plenty of fluids. A minimum of eight glasses per day is recommended.
Try something hot, such as tea, coffee, hot chocolate, hot cereal, or soup about one half-hour before your usual time for a bowel movement.
Eat high-fiber foods regularly.
These include whole-grain breads and cereals, fresh fruits and vegetables with skins and seeds, dried fruits, beans, chick peas, legumes, whole-grain products such as barley or brown rice, and popcorn.
- Increase the fiber in your diet gradually.
- Drink eight glasses of liquid per day.
- Set a goal of at least 25 grams of fiber per day.
- Start the day with a high-fiber cereal — one that has more than 5 grams of fiber.
- Set a goal of at least five servings of fruits and vegetables each day. Be sure to eat the skins.
- Check labels to make sure products are a good source of fiber.
Other suggestions:
- Eat meals at regular times each day.
- Get some exercise, such as walking, every day. Talk to your doctor before beginning any exercise program.
- Add unprocessed wheat bran to foods such as cereals, casseroles, and homemade breads. Wheat bran can be found in the cereal or baking aisles of most grocery stores.
If constipation persists, consult your doctor.