What can
I do about constipation?
Changing what you eat and drink and how much you exercise
will help relieve and prevent constipation. Here are some
steps you can take.
1. Eat more fibre.
Fibre helps form soft, bulky stool. It is found in many vegetables,
fruits, and grains. Be sure to add fiber a little at a time,
so your body gets used to it slowly. Limit foods that have
little or no fibre such as ice cream, cheese, meat, snacks
like chips and pizza, and processed foods such as instant
mashed potatoes or already-prepared frozen dinners. The chart
below lists some high-fibre foods.
High-Fibre Foods
| Fruit |
Vegetables |
Breads, Cereals, and Beans |
Apples
Peaches
Raspberries
Tangerines |
Acorn squash,
raw
Broccoli, raw
Brussels sprouts, raw
Cabbage, raw
Carrots, raw
Cauliflower, raw
Spinach, cooked
Zucchini, raw |
Black-eyed peas,
cooked
Kidney beans, cooked
Lima beans, cooked
Whole-grain cereal, cold (All-Bran, Total, Bran Flakes)
Whole-grain cereal, hot (oatmeal, Wheatena)
Whole-wheat or 7-grain bread |
2. Drink plenty of water and other liquids such as fruit
and vegetable juices and clear soups. 
Liquid helps keep the stool soft and easy to pass, so it's
important to drink enough fluids. Try not to drink liquids
that contain caffeine or alcohol. Caffeine and alcohol tend
to dry out your digestive system.
3. Get enough exercise. Regular exercise helps your digestive system stay active
and healthy. You don't need to become a great athlete. A 20-
to 30-minute walk every day may help.
4. Allow yourself enough time to have a bowel movement. Sometimes we feel so hurried that we don't pay attention
to our body's needs. Make sure you don't ignore the urge to
have a bowel movement.
5. Use laxatives only if a doctor says you should. Laxatives are medicines that will make you pass a stool.
Most people who are mildly constipated do not need laxatives.
However, if you are doing all the right things and you are
still constipated, your doctor may recommend laxatives for
a limited time.
Your doctor will tell you if you need a laxative and what
type is best for you. Laxatives come in many forms: liquid,
chewing gum, pills, and powder that you mix with water, for
example.
6. Check with your doctor about any medicines you take. Some medicines can cause constipation. They include calcium
pills, pain pills with codeine in them, some antacids, iron
pills, diuretics (water pills), and medicines for depression.
If you take medicine for another problem, be sure to ask your
doctor whether it could cause constipation. |
