Tips to Prevent Constipation

Eat more high-fiber foods. Aim for 25 to 30 grams of fiber per day. To get this, you need to eat at least 5 to 6 servings of foods that are good sources of fiber.

Vegetables, fruits, legumes, and whole grains can be good sources of fiber. Some examples include:

• Beans
• Green peas
• Raspberries
• Oatmeal
• ‍More options

Keep in mind that quickly increasing fiber can cause bloating or gas. If you notice these symptoms, increase your fiber more slowly, and drink plenty of water.

If you struggle to get enough fiber through food, or still have constipation despite eating foods with fiber, add a fiber supplement, per package directions.

Ideas include:

• Psyllium (Metamucil)
• Ground flaxseed (1 to 4 Tbsp daily)
• Calcium polycarbophil (FiberCon)
• Methylcellulose (Citrucel)
• Acacia fiber
• Chia seed (1 to 4 Tbsp daily)

As you increase your fiber, drink plenty of water throughout the day. Adding fiber without water can worsen constipation.

Aim to drink at least 8 to 10 glasses (60 to 80 oz) of pure water daily. If you already drink this amount, try adding an extra glass or two as you increase your fiber.

Set a regular routine, and listen to your body:

• Try to have a bowel movement  after breakfast and within the first 2 hours of waking up.
• Try to eat regular meals at similar times each day.
• Do not ignore the urge to have a bowel movement.

Get into a good position when going to the bathroom:

• While having a bowel movement, sit up, lean forward, and try to raise your feet 8 to 12 inches above the ground. A small stool can help.
• Avoid holding your breath or straining during bowel movements.

Additional advice:

• Keep your body active, and get regular exercise.
• Try to recognize and manage stress with meditation or deep breathing.
• Create a comfortable and relaxed bathroom environment if you can.

If your constipation is continuing or worsening despite trying these changes for a few weeks, please reach out to us.

If you notice any severe abdominal (belly) pain, blood in your stool, or you're losing weight, let us know right away or go to your local urgent care or emergency room (ER) for an evaluation.