FOODS THAT
Help
top fiber-filled foods
Other sources of fiber
Bran flakes, ground flaxseeds and wheat bran are also richer in fiber; blend into smoothies,
add to cereal or sprinkle
on yogurt for a few extra grams of fiber.
Raspberries, pears, apples, bananas, oranges and strawberries are all higher in fiber. Leave edible skins on fruits when possible, because much of the fiber is usually in the skin.
Fruits
Eat whole grains whenever possible, because they contain more fiber than refined grains. Good sources include whole wheat pasta, quinoa, barley, oatmeal, whole wheat bread and brown rice.
WHOLE GRAINS
Leave the skins on veggies for as much fiber as possible. Asparagus, corn, broccoli, potatoes and squash are all higher in fiber and so are salads made with lettuce, spinach and cabbage.
VEGETABLES
Beans and nuts will also add fiber to your diet. Navy beans, kidney beans, chickpeas, soybeans, lentils, peanuts, walnuts and almonds are some of the best sources.
LEGUMES
Other helpful habits
Along with diet, lifestyle habits can help relieve constipation.
Plenty of fluids, especially water, will help you stay regular. Your goal should be to drink 8 to 10 cups of liquid every day, with most of them being water.
DRINK WATER
Regular physical activity will make it easier to go. Try to do something active at least 3 or 4 times per week, whether it’s a full workout or walking around your neighborhood.
EXERCISE
Do your best to eat on a regular schedule, whether it’s three meals a day or smaller meals every few hours. Skipping meals won’t relieve constipation and may make it more difficult for you to go.
EAT REGULARLY
Eating healthy foods with plenty of fiber helps prevent constipation. As much as possible, avoid processed and fast foods, such as white breads, pastries and potato chips, because they can make constipation worse.
CHOOSE HEALTHY FOODS
you
GO
fiber-rich foods
can help relieve Constipation. drinking plenty of water and exercising can also help you go.
Foods with higher levels of fiber provide the fuel colon cells need to be healthy. Dietary fiber softens and increases the size and weight of your stool, all of which make it easier to pass. A higher fiber diet may even decrease your risk of colorectal cancer. Men age 50 or younger need about 38 grams of fiber each day, while women in the same age group need about 25 grams. At age 51 and older, men need 30 grams of fiber per day, and women need 21 grams per day. If you’re not able to get enough fiber from food, your doctor may recommend a supplement.
Sources
FIBER IN-DEPTH
CONSTIPATION ALERT
HIGH FIBER FOODS
PATIENT INSTRUCTIONS
