Try these things to relieve your constipation:
- Do not skip meals.
- Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries.
Many foods are good natural "laxatives" that will help you move your bowels. High-fiber foods help waste move through your body. Add foods with fiber to your diet slowly because eating more fiber can cause gas
Drink 8 to10 cups of liquids, especially water, every day.
Ask your doctor for the right amount of fiber to take in each day. Males, females, and different age groups all have different daily fiber needs. Too much fiber can cause bloating and gas.
Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some that may help. Do not peel fruits that have edible skins, since a lot of the fiber is in their skins.
Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice. Eat high-fiber cereals.
Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes (with the skin still on). Salads made with lettuce, spinach, and cabbage will also help.
Legumes (navy beans, kidney beans, chick peas, soy beans, and lentils), peanuts, walnuts, and almonds will also add fiber to your diet.
Other foods you can eat are:
- Fish, chicken, turkey, or other lean meats. These do not have fiber, but they will not make constipation worse.
- Snacks such as raisin cookies, fig bars, and popcorn.
You can also sprinkle 1 or 2 teaspoons of bran flakes, ground flax seeds, wheat bran, or psyllium on foods such as yogurt, cereal, and soup. Or, add them to your smoothie.