Diet Plan For Constipation

If you strain to pass stools or you have less than three bowel movements per week, you may be suffering from constipation, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." While over-the-counter laxatives are available to ease constipation, changing your eating habits may be all you need to stay symptom-free and regular.

Symptoms

Constipation results in hard, dry stools that are difficult to pass. You may experience pressure in the rectum area and your abdomen may feel very full or bloated. You may, however, have a small amount of watery stool, indicating a possible blockage or impaction, according to the "Gale Encyclopedia of Diets."

Causes

A poor diet is the most common cause of constipation in the U.S., according to the "Gale Encyclopedia," but additional causes may include a lack of exercise, medication side effects, pregnancy, dehydration, an eating disorder, laxative abuse or an underlying medical condition.

Beverages

Increasing the amount of liquid in your diet means more liquid in your digestive system. Drink plenty of fresh water daily and add fruit juices to your diet, which will increase the liquid content in your stools, making them easier to pass, according to the National Digestive Diseases Information Clearinghouse website. Not all beverages are beneficial, however. Avoid drinking alcohol and caffeinated drinks, which may make constipation symptoms worse.

Foods

Consume between 20 g and 35 g of fiber every day, suggests MayoClinic.com. Fiber is a non-digestible substance that absorbs liquid in your digestive system, making your stools softer and easier to pass. Serve a variety of high-fiber foods, including whole grain products, like 100-percent whole-wheat rolls and breads, beans and legumes, vegetables and fresh fruits. Avoid eating sugary foods, meat, cheese and over-processed junk foods.

Considerations

Make your new high-fiber diet part of an ongoing healthy lifestyle that includes exercising to reduce recurring bouts of constipation. If you suffer chronic constipation, or you have additional medical symptoms, including a fever or severe abdominal cramping, see your doctor to rule out an underlying disorder.