Gradually adding fiber-rich foods to your diet can keep you regular.
Weve all been there: sitting on the toilet needing to go, but nothing comes out.
You may already turn to foods that relieve constipation, such as bran cereal or prune juice.
Gradually adding fiber-rich foods to your diet can keep you regular.
There are two types of fiber:soluble and insoluble.
Foods high soluble fiber include oats, legumes, nuts, and seeds, and some fruits and vegetables.
you’ve got the option to also getsoluble fiber from psyllium, a common fiber supplement.
Insoluble fiber can be found in wheat bran, vegetables, and whole grains.
Fiber can actually cause constipation if you dont drink enough water.
That makes adequate hydration key to bowel function, says De Latour.
You want to check that youre drinking enough water that your pee doesnt look dark.
Hydration and fiber are friends, says Finkel.
But remember, drinking excessive water wont increase stool frequency or volume.
The new darling of the gastrointestinal (GI) world is kiwi.
Or shell have them add raisins or cooked carrots to a muffin recipe.
Theres a lot of nuances in fiber and adding it willy-nilly is a mistake, says Finkel.
They wont make things worse, but they certainly wont help.
Stress Out
So much of what happens in the gut is directly linked to emotion.
Constipation can be a result of stress, anxiety, or fear.
A feedback loop develops when youre on the toilet, and anxiety builds that it wont happen.
