- Drink lots of water! You can also drink prune juice, pear nectar or apricot nectar.
- Eat foods high in fiber including:
- Fruit & vegetables with edible peels (avoid white potatoes)
- Dried fruit such as prunes, apricots or raisins
- Beans & legumes
- Whole grains such as whole wheat, oats, popcorn, barley & whole grain crackers
- Whole grain cereals & foods w/ 5+grams of fiber/serving
- Exercise helps to keep your bowels moving, yet one more good reason to engage in regular physical activity.
- Go when you have to go!! The large intestine removes water from the poop before it is excreted. The longer you hold it, the more water is removed and the harder the poop becomes - not good!
- Be careful with over the counter supplements! Ask your doc before taking these regularly to relieve constipation.
- Do not take soluble fiber as a supplement. This is what we give people in the hospital with diarrhea. This is counter-intuitive, but this sort of acts like a gel that holds your poop together...so you do not need to supplement with this if you are constipated.
If you are having trouble with constipation after trying all of these things, you should consult your doc for medical advice.
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