Drink plenty of fluids

Drink 64-90 ounces (2-3 Liters) of fluids a day (water, juice, tea, etc.). Warm liquids like coffee, tea, or hot water with lemon may help you have a bowel movement.

Eat foods high in fiber

Adults age 18 and over need 25-35 grams dietary fiber per day. There are two main types of fiber: soluble and insoluble. Both types of fiber along with fluids help prevent and relieve constipation. Foods often contain both types of fiber.

• Soluble fiber attracts water and turns into a gel. This slows digestion, but also creates a softer stool that may be easier to pass. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, apples, pears, and some other fruits and vegetables.
• Insoluble fiber is found in foods like wheat bran, vegetables, and whole grains. It may help speed the passage of foods through the gut and it adds bulk to the stool.

When increasing your fiber intake:

• Eat fruits and vegetables, whole grain breads, cereals, dried beans, peas or lentils every day.
• Slowly increase the fiber in your diet to avoid bloating or gas.
• Make sure to also increase your fluid as you increase your fiber intake.

Tips for increasing your fiber intake:

• Include fruits, vegetables, legumes, and high fiber grains, like brown or wild rice, quinoa, whole grain breads, cereals, popcorn, and bran.
• Cooking fruits, vegetables, grains or dry beans does not decrease fiber, but peeling or juicing fruits or vegetables does decrease the fiber.
• Add a small amount of 100% bran cereal, ground flaxseed or wheat germ (1 to 3 tablespoons a day) into cooked cereal, smoothies, cookie dough, pancake batter, and other baked goods.
• Add raw vegetables or fruits into salads or eat as a snack.
• Add nuts and dried fruits to baked goods or cereals.
• You may use prunes and prune juice for their laxative effect.
• Read nutrition labels to find out how much fiber per serving is in the foods you eat. Choose cereal and bread products with 3 or more grams of fiber per serving, when you can.
• View a list of foods high in fiber.

Eat at routine times and slowly

Space your meals throughout the day. Allow yourself enough time to eat. You’ll be more likely to include the amount of fiber and liquids that you need.

Allow enough time to have a bowel movement

It is important to allow enough time for a bowel movement. Your bowels will be more active after eating a meal. This is very common after the first meal of the day. Don’t ignore the urge to have a bowel movement. If you ignore the urge, it may not return for quite some time. If you are able to do so safely, get into a squatting position by using a step stool like Squatty Potty®. This can help more stool get out.

Move your body

Be physically active or do some exercise each day or at least every other day to get the bowel moving. Walking is great exercise.

Call your provider if:

• constipation does not go away,
• you have very thin, pencil-like stools,
• you have abdominal pain and swelling,
• you have difficulty eating enough,
• you have blood in the stool, and/or
• before using any laxative or enemas.