Constipation affects about 16% of adults and 33% of those over 60, the American Gastroenterological Association reports. It’s often caused by changes in diet, medication, or lifestyle, but the good news is that simple adjustments can usually help manage it. Common symptoms include hard stools, infrequent bowel movements (fewer than three times a week), and abdominal discomfort. If you’re experiencing these, consider increasing your intake of fiber-rich foods like whole grains, fruits, and vegetables to help get things moving.
Adding more fiber to your diet is one of the most effective ways to fight constipation. Foods that are high in insoluble fiber, such as wheat bran, barley, and apples, are especially beneficial as they bulk up stool and decrease how long it stays in the intestines. It’s important to increase fiber intake slowly to avoid making symptoms worse. Proper hydration is also crucial, drinking plenty of water helps fiber work more effectively in your digestive system. For those with persistent issues, a small amount of prune juice might help due to its proven effect on improving stool consistency.
To avoid aggravating constipation, stay clear of highly processed and low-fiber foods. Regular exercise and responding promptly to the natural urge to have a bowel movement can also aid in maintaining regularity. If making these changes doesn’t help, or if you experience severe symptoms like pain or blood in your stool, it’s important to consult a healthcare provider. For tailored dietary advice, consider seeing a registered dietitian who can help you make the necessary adjustments to your diet for better digestive health.
SOURCE:
Health News, February 19, 2025
Source: Original Article
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