Constipation

DEFINTION

• Less than three bowel movements in one week
• Lumpy or hard stool
• Straining when going to the bathroom
• A sense of fullness despite a daily bowel movement

STRATEGIES

• Women need 21-25 grams of fiber daily. Men need 30-38 grams. Become familiar with reading food labels and choose high-fiber foods, including:
  • Grains
    • Whole grain breads and pasta
    • High-fiber cereals that include whole grains or bran
    • Brown rice
    • Oatmeal
  • Fruits
    • Apples
  • Pears
  • Bananas
  • Figs
  • Raspberries
  • Prunes
• Vegetables
  • Greens like lettuce, spinach, collards, kale, and Swiss chard
  • Beans like white, navy, pinto, black, garbanzo, and edamame
  • Others like peas and lentils
• Increase fluid intake
  • This is especially important when increasing fiber intake or constipation can worsen.
  • Read the website document Hydration for more information.
• Exercise
  • Physical activity is an important component of gut health.
  • Read the website document Exercise for more information.
• Discuss your medications with the provider or nurse at MMC.
  • Some medications may cause constipation and alternatives may be available.
  • Over-the-counter laxatives are a treatment alternative to discuss.