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Diet for Constipation Relief

It's a myth that a healthy person has a bowel movement every day. This isn't true and should not be confused with constipation, which is a condition where passing stool is difficult. If you are constipated, excreting the stool is strenuous and may be accompanied by cramping and pain in the rectal region. Dietary changes can help to provide constipation relief and prevent the problem from reoccurring.

  1. High-Fiber

    • Without fiber, waste moves through the digestive tract and colon too slowly, leading to constipation. High-fiber diets are the best to help get stool to pass with ease. Starting you day with foods such as bran cereal or other high fiber cereals with at least 10 grams of fiber per serving will help. This adds soft mass to the stool. Consume at least five servings of fruits and vegetables, which are great low-fat fiber sources. You can eat these with meals and as snacks. Wheat bran syrup is highly concentrated in fiber that can be added to cereals and soups. Popcorn is a great snack if you are looking for something with a different taste from fruits or cereal.

    Water

    • If the body does not have enough water to use in metabolic functions, it will absorb everything it can that is put in from food sources. This will make stools hard and difficult to pass. To prevent this, drink at least 2 quarts of water and other decaffeinated drinks daily. Caffeine is a diuretic that will contribute to dehydration. Drinking more water in the morning will help to flush the system out and work with the fiber eaten at breakfast time to relieve constipation.

    Dietary Aids

    • There are many products on the market that are stool bulking agents. These include Citrucel, FiberCon, Metamucil and Miralax. You can drink these in water or fruit juice to add bulk to help relieve constipation and make stool movements less painful. Most dietitians recommend starting with one tablespoon or less with extra water to prevent bloating. Once you know how your body will react to the dietary aid, you can increase the amount not exceeding the label or doctor's recommendations.

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