A bloated belly, rectal pressure, infrequent bowel movements and dry stools that are hard to pass are all signs of constipation. Constipation can cause repeated straining during bowel movements to increase your risk of developing painful hemorrhoids. The American College of Gastroenterology states that constipation is usually the result of stool moving slowly through the large intestine and losing water there. By adapting what you eat and drink, you can help soften your stools and overcome constipation.
Fiber
Virtually all plant foods contain fiber, a part of the plant that the body can't digest. Although fiber doesn't have nutritional value, it helps relieve and prevent constipation, according to the Harvard School of Public Health. It also seems to help protect against heart disease, type 2 diabetes and an inflammatory disease of the intestines called diverticulosis.
How Fiber Helps
Dietary fiber, also called roughage, may be soluble or insoluble. Soluble fiber, found in foods such as beans, fruits and oatmeal, dissolves in water to form a gel. Insoluble fiber is found in whole-grain breads and cereal as well as many vegetables; it doesn't dissolve in water and passes through your digestive tract unchanged--aiding the passage of other materials and adding bulk to stools. Getting enough of both types helps soften your stools so they pass out of your body more easily. And because high-fiber foods take longer to chew, have fewer calories and fill you faster, they can help you keep your weight down.
Recommendations
According to the American College of Gastroenterology, most Americans don't get enough dietary fiber. They generally consume about 10 to 20 g a day when they should aim for 30 to 35 g daily.
To increase your fiber intake from packaged foods, read the labels and choose foods with at least 2 g of fiber per serving. Replace white bread, rice and pasta with whole grain products such as whole wheat bread, oatmeal, bran cereals and brown rice. Eat legumes instead of meat a few times each week; besides being high in fiber, these beans, split peas and lentils pack plenty of protein.
Another technique for increasing fiber is to add more vegetables to soups and stews, replacing some of the meat with carrots, potatoes, and peas saves money too. Snack on fruits, veggies, popcorn and small amounts of nuts. And limit the white baked goods by using whole wheat flour for at least part of the required amount; the Mayo Clinic advises compensating for heavier whole-wheat flour by increasing the amount of baking powder or yeast you use.
Finally, to help fiber soften your stools, drink plenty of water or low-calorie liquids--at least 8 cups a day.
Fiber Supplements
If adding fiber to your diet isn't producing the results you want, over-the-counter fiber supplements are available to help soften your stools. Typically, these bulk-forming laxatives contain psyllium, methylcellulose or polycarbophil. Follow the product instructions to benefit from these supplements. A note of caution: The American Academy of Family Physicians recommends that you avoid other types of laxatives, which aren't meant for long-term use.
Go Slowly
Although increasing the amount of fiber in your diet should help you feel better, use a slow approach. Adding too much too soon can cause uncomfortable symptoms such as gas, bloating and cramps. By making a change every few days, you should be able to gradually increase your fiber intake and ward off new problems.
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