Depending on your age and sex, adults should get 25 to 31 grams of fiber a day. Talk with a health care professional, such as a dietitian , to plan meals with the right amount of fiber for you.
Be sure to add fiber to your diet a little at a time so your body gets used to the change. You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass. Try to walk, swim, or do something active at least 3 or 4 times a week.
You can also train your bowels to be more regular. It may help to go to the bathroom every day at the same time. For many people, this is after breakfast or dinner. Many foods are good natural laxatives that will help you move your bowels. High-fiber foods help move waste through your body. Add foods with fiber to your diet slowly, because eating more fiber can cause bloating and gas. Ask your health care provider how much fiber to take each day. Males, females, and different age groups all have different daily fiber needs.
Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some of the fruits that may help. Do not peel fruits that have edible skins, because a lot of the fiber is in the skin.
Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice. Eat high-fiber cereals. Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes with the skin still on. Salads made with lettuce, spinach, and cabbage will also help. Legumes navy beans, kidney beans, chickpeas, soybeans, and lentils , peanuts, walnuts, and almonds will also add fiber to your diet.
You can also sprinkle 1 or 2 teaspoons 5 to 10 mL of bran flakes, ground flax seeds, wheat bran, or psyllium on foods such as yogurt, cereal, and soup. Or, add them to your smoothie. Your provider may prescribe a laxative to relieve your constipation. It may be a pill or liquid. Do not take it if you have severe stomach pain, nausea, or vomiting.
Do not take it for more than 1 week without consulting your provider. There are several types of laxative available, including:. If over-the-counter or home remedies do not relieve constipation, or if constipation becomes chronic, see a doctor or dietitian to discuss other treatment options and dietary changes. Constipation develops when stool becomes hard and difficult to pass. Reasons include a blockage and a low fiber diet.
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