EAT A HIGH FIBRE DIET. Choose lots of high fibre foods, including fruits, vegetables, beans and whole-grain cereals and breads. Aim to consume 20 to 35 grams of fibre daily. Experiment to see if particular fruits have a laxative effect for you. Remember to add fibre to your diet gradually to help reduce related gas and bloating.
LIMIT LOW-FIBRE FOODS.
Foods that are high in fats and sugar and those that tend to be low in fibre content, such as ice cream, cheese and processed foods, may cause or aggravate constipation.
DRINK PLENTY OF LIQUIDS.
The exact amount of water and other fluids you should drink each day varies and depends on your age, sex, health, activity level and other factors. Limit caffeine intake, which can worsen symptoms of constipation by causing dehydration.
EXERCISE REGULARLY.
Engage in regular physical exercise, such as walking, swimming or biking, to help stimulate intestinal function. Getting at least 150 minutes of moderate exercise each week is recommended.
HEED NATURE'S CALL.
Don't ignore the urge to have a bowel movement. The longer you delay, the more water is absorbed from your stool and harder it becomes.
TRY FIBRE SUPPLEMENTS
over-the-counter products, such as Metamucil and Citrucel, can help keep stool soft and regular. Be sure to drink plenty of water or other fluids everyday, as taking fibre supplements without drinking plenty of fliuids may worsen constipation.
BE CAREFUL ABOUT INTRODUCING STIMULANT LAXATIVES
Habitual use of agents such as Correctol and Dulcolax can make your colon dependent on them and may require increasing dosages, eventually to problems with your intestines. For occassional relief, try a saline laxative such as milk of magnesia, which draws water into the colon to lubricate the stool. Avoid giving children laxatives without a doctor's approval.
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