How to Get Your Bowels Moving

A healthy digestive system -- and more regular bowel movements -- can be achieved through a diet rich in fiber, which is found in whole grains, fruits and vegetables. Insoluble fiber, which is not digested in your stomach, helps waste products move quickly through your intestines. Constipation can occur when digested food moves too slowly, allowing the colon to absorb too much water. That will result in stools that are hard and dry -- and hard to move. Consult your physician before making significant changes in your diet to ensure it is safe for you.

Instructions

• 1

  Consume 20 to 35 grams of fiber daily. Fiber found in whole-wheat bread and pasta, green beans, spinach and fruit skins helps food to pass through your colon. Add these foods slowly to your diet, as switching from a low-fiber diet to a high-fiber diet can cause bloating, cramps and excessive gas.

• 2

  Reduce sugar and fat in your diet. Although they're tasty, sugar and fat increase the likelihood of constipation because they slow down the digestion process. Baked goods, dairy products with whole milk and candy should be consumed in moderation. Switch to low-fat products to reduce your fat consumption, and choose sugar-free foods when possible.

• 3

  Limit caffeine intake. Caffeine in tea, coffee and soda causes dehydration and increases the risk of constipation. Drink 6 to 8 ounces of water every two to three hours to stay hydrated and promote bowel movements.

• 4

  Use fiber supplements. Fiber supplements such as Metamucil or Citrucel add fiber that you may not be getting if you eat a lot of fast-food meals. Fiber supplements are available at your local pharmacy and should always be taken with lots of water to prevent worsening constipation.