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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
- 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.