| Managing Constipation
GMHC'S Nutrition & Wellness Program
Some Possible Causes of Constipation
- a side effect of some medications such as antacids, anti-depressants,
and methadone
- A diet low in fiber
- Inadequate fluid intake
- Lack of exercise
- Stress
The following suggestions may be beneficial in helping you manage
constipation.
Suggestion 1: Drink Adequate Fluid
- A minimum of eight glasses of water should be consumed every
day. Besides water, fluids can also be obtained from soups, juices,
and milk or Lactaid milk. Prune juice may also provide some relief.
Suggestion 2: Consume Foods High in Insoluble Fiber
- Fiber is the part of food that can not be digested or absorbed
by the body. Insoluble fiber is a type of fiber that does not
absorb water and can pass easily through the intestines.
- Foods high in insoluble fiber, when taken with ample fluids,
speed the transit time of food through the intestines and increase
stool bulk (weight). Large, soft stools make it easier to expel
waste.
- Gradually increase your fiber intake over several weeks, as
gas and bloating may occur if you introduce high fiber foods into
your diet too quickly.
- Wheat germ (unprocessed wheat bran) can be sprinkled on hot
or cold cereals or incorporated into casseroles or baked products.
Begin by using two tablespoons per day. Remember to consume adequate
fluid for the bran to work as a softener.
- When eating vegetables, try to eat them raw. If you are unable
to eat them raw, try to slightly steam or bake them to help preserve
their fiber content.
Suggestion 3: Exercise
- Exercising on a regular basis can help tone the abdominal muscles
and stimulate intestinal motility. It is also a good way to reduce
stress.
Other Alternatives
- If the above ideas are not sufficient to provide relief, consult
with your physician about possibly using a laxative, such as milk
of magnesia.
Foods to include that are high in INSOLUBLE FIBER are:
- nuts and seeds
- raw fruits and vegetables
- dried fruits
- corn, popcorn
- whole grain breads and cereals
- bulgur wheat
- brown rice
- bran cereals
- wheat germ
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