Dos and Don'ts for Constipation Relief

Constipation results when waste material moves too slowly through the large intestine, resulting in infrequent and/or painful elimination.

In most cases constipation arises from insufficient amounts of fiber and fluids in the diet. Other causative factors include inadequate exercise, advanced age, a heavy consumption of junk food, certain drugs and diseases such as diverticulosis, hemorrhoids, hernia, bowel cancer, indigestion, obesity, headaches, insomnia and gas. Constipation may also occur in the later stages of pregnancy.

Do …

Drink plenty of fluids - Getting the recommended eight glasses of water a day helps to soften your stool, making elimination easier. Drinking the right amount of fluids may also help stool leave the colon, Fortunato says.

Eat fresh and dried fruit - Fruit, especially dried fruit, is loaded with fiber and is one of the foods that help relieve constipation. Along with water, fiber helps give stool the right consistency to pass easily. Good fruit choices for a constipation diet are raisins, prunes, figs, bananas, apples, and applesauce.

Load your plate with vegetables - Vegetables are also high in fiber and can help prevent constipation. Pinto beans, legumes, salads, and raw vegetables are all high in fiber, making them great choices for constipation relief and prevention.

Natural Laxatives - Prunes and figs are the best natural laxatives. Herbs that function as laxatives are alfalfa, dandelion (weak), senna leaf and dong quai for chronic cases. Coffee is a natural laxative but may constipate in certain individuals who drink too much.

Fill up on whole grains for fiber - Look for whole-grain bread, oatmeal, ground flax seed, barley, and wheat bran cereal. Your goal should be to get up to 35 grams of fiber a day, and just one ounce of wheat bran cereal gives you 10 grams.

Don’t …

Rely on processed foods - Processed foods don’t have much fiber, Fortunato says. Eating too many of them can lead to constipation — better to go with natural foods like fruits and vegetables than to get your meals and snacks from a box or bag.

Drink coffee or caffeinated drinks all day - Caffeine is a stimulant so it can cause you to have a bowel movement. But it can also cause dehydration, which can have the opposite effect and lead to constipation, Fortunato explains.

Go overboard on dairy - Dairy on its own may not lead to constipation, but the lactose in dairy can produce gas and make you uncomfortable if you’re backed up already, Fortunato says. Also, foods that are loaded with cheese aren’t usually part of a balanced diet, so be sure to get the three recommended daily servings of dairy from healthy, low-fat sources, such as nonfat milk and yogurt.

Iron supplementation - Constipation may be a side effect of iron supplementation.

Drink too much alcohol - Like caffeine, alcohol can dehydrate you and cause constipation. Limiting your alcohol intake can help relieve constipation.

If constipation is a problem, it’s better to see a doctor sooner rather than later, Fortunato says. In his clinic, he recommends that patients who are constipated work with a dietitian to change their eating habits and avoid future problems. A constipation diet full of fiber and plenty of fluids may be all you need to stay regular.