Four Dietary Solutions for Constipation

Constipation is a common digestive disorder that can be uncomfortable and disruptive to your daily life. While there are many over-the-counter remedies available, relief may also come from making simple adjustments to your diet. If you're struggling with constipation, here are four dietary solutions that may help. 

Increase fiber intake 

One of the best ways to alleviate constipation is to increase your fiber intake. Fiber helps add bulk to stool, making it easier to pass through the digestive tract. The recommended daily intake for fiber is 38 grams for men and 25 grams for women, but most Americans only consume about half of that amount. To increase your fiber intake, focus on eating more whole grains, fruits, vegetables, legumes, and nuts. 

Stay hydrated 

Staying hydrated is essential for good digestive health. When you're constipated, your stools can become hard and dry, making them difficult—and painful—to pass. Adequate hydration helps keep stools soft so they can move through the digestive tract more easily. The Institute of Medicine recommends that men consume approximately 15 cups (3.7 liters) of fluids per day, while women should aim for 11 cups (2.7 liters). Including foods with high water content will also contribute to overall hydration.

Avoid Foods That Can Cause Constipation 

While increasing your intake of certain foods can help relieve constipation, there are also some foods you may want to avoid if you're struggling with this digestive disorder. These include dairy products like milk and cheese, as well as fried foods and processed meats  like bacon and sausage. Eating a lot of high-fat foods can make stools harder to pass because fat slows down digestion. So if you're trying to get relief from constipation, cut back on high-fat foods and focus on eating more fiber-rich fruits, vegetables, whole grains, and legumes instead. 

Get Moving 

Regular exercise is important for good health in general, but it's also crucial for maintaining a healthy digestive system. Physical activity helps stimulate bowel contractions so stools can move through the intestines more easily. A lack of exercise can lead to sluggish digestion and constipation. Aim for at least 30 minutes of moderate exercise most days of the week. Walking, biking, swimming, and dancing are all great options. If you don't have 30 minutes to spare all at once, try breaking up your workout into smaller 10-minute increments throughout the day. 

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