Diet for Chronic Constipation . Because it affects so many people, constipation is described as one of the most common gastrointestinal complaints in the United States. Although you may be constipated for a number of reasons, Cleveland Clinic identifies a lack of fiber in the diet and disruptions in a normal dietary schedule as the main causes of constipation. Increase fiber through fruits. Photo Credit Marek Mnich/i. Stock/Getty Images. Fiber is your first line of defense against constipation. Fiber adds bulk to the stool. This softens it, making it easier to pass through the colon. Even though fiber is so important for a healthy digestive system, the average American consumes between 1. If you suffer from chronic constipation, gradually increase your fiber intake by including fiber- rich foods like beans, bran cereal, shredded wheat, pears, apples, raspberries, prunes, broccoli, sweet potatoes, peas and spinach in your diet. Increase fiber intake gradually to avoid uncomfortable side effects, like bloating and gas. Although fiber supplements supply you with fiber, they do not contain vital vitamins and minerals that fiber- rich foods offer, so you should not rely on them to meet your fiber needs. Avoid eating ice cream. Photo Credit belchonock/i. Stock/Getty Images. In this era of expediency, many Americans rely on the convenience of packaged and processed foods. The refining process used to make these convenience foods removes most the natural fiber. This leaves you with something that is high in carbohydrates but lacking in the fiber that will help move your bowels. So limit packaged and processed foods, as well as foods that contain little to no natural fiber, such as ice cream and cheese. Drink enough water. Photo Credit Chris Clinton/Photodisc/Getty Images. When it comes to relieving chronic constipation, what you drink is just as important as what you eat. Cleveland Clinic recommends drinking two to four extra glasses of water per day, for a total of 1. Diet and Life Style; Colonic Therapies; Constipation Medicines. The world record for constipation was held by a man who resisted the temptation of the toilet for. IBS Diet Guide; IBS Diet Guide. Foods to Avoid With IBS. Constipation is a problem that many people are shy to talk about. Learn about the causes and how to deal with it in the context of a Paleo diet. Constipation happens when fecal material. Gradually increase the amount of high-fiber foods in your diet. Choose more whole grain breads. Drinking warm water or herbal tea with lemon, especially in the morning, may also help get things moving. Avoid beverages that contain caffeine, like coffee and soda, which can dehydrate you and make constipation worse. Milk may cause constipation in some people, so it’s best to avoid it while you’re constipated. Eat salmon for Omega 3 fats. Photo Credit Creatas/Creatas/Getty Images. Omega- 3 fats help lubricate the intestine, providing a smooth surface and making it easier for stool to pass. Regular consumption of omega- 3s may help reduce chronic constipation. Relieving Constipation With Diet. What food should I feed my baby to keep her from getting constipated? She is 8 1/2 months old. 7 Foods to Avoid for Constipation Relief. The cause of constipation may be as close as your dinner plate. Many of the common foods in the American diet can. Dietary sources of omega- 3s include salmon, tuna, halibut, nut oils, hemp oil and flax oil. You can also get a high dose of omega- 3s through fish oil supplementation, but talk to your doctor before beginning a new supplement regimen. Fiber, Prunes, and More Good Foods. Try increasing your intake by 2 grams to 3 grams per day. For example, if you normally eat 5 grams of fiber, try getting 8 grams on your first day and go from there. If it helps, stick with it until you're getting as much as experts recommend. Try prunes and liquids. Some fruity foods that are higher in the sugar sorbitol, such as prunes, dried plums (another name for prunes), and prune juice, can loosen bowels. But again, too much can cause gas, bloating, cramping, and diarrhea. Some people find ground flaxseed helps ease their IBS- C symptoms. You can sprinkle it on salads, cooked vegetables, and cereals. Keeping yourself well- hydrated can help, too. Drink plenty of liquids like water and juice. But coffee, carbonated drinks, and alcohol can dehydrate you and make your IBS- C symptoms worse. Keep some carbs. Be mindful of low- carb diets. A high- protein and low- carb diet can cause constipation. You need protein, but don't cut out the carbs from fruits and vegetables. They'll help keep your digestive track working. Some simple changes may help you gain control of your IBS- C symptoms. Eat smaller meals more often. Some people with IBS- C find it helps to eat five or six smaller meals throughout the day, rather than three large ones. Don't skip breakfast. This meal, more than any other, can get your colon active. Dine at leisure. Too often we eat on the run or at our desks. But eating in a rush can trigger IBS- C symptoms. Try not to do other things while you're eating, such as drive or sit in front of the computer. The stress of multitasking may trigger symptoms, and if you eat quickly and swallow air, it can cause gas or bloating. Relax and enjoy your food.
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