How to Eat When You Have Constipation

If you suffer from constipation, changing how you eat can sometimes help to get your GI system moving. Here are three easy guidelines:

1. Eat a Large Meal in the Morning

As a way to help your body to establish a natural rhythm for bowel movements, it is often advantageous to encourage a morning bowel movement as part of an overall plan for bowel retraining. Some people find that eating a large breakfast, accompanied by some caffeinated tea or coffee, may help trigger intestinal contractions that lead to a successful bowel movement.

2. Eat Meals Regularly Throughout the Day

Since the act of eating itself can stimulate intestinal contractions, it is a good idea to plan on eating something every few hours. Eating meals on a regular, consistent basis can help encourage your system to keep moving along in a smoother way.

3. Increase Your Fiber Intake

Fiber, the non-digestible part of plant foods, can help to provide the needed bulk that encourages bowel movements. For tips on how to increase fiber:

• Five Simple Rules for Increasing Fiber

4. Don't Forget to Drink

Be sure to get your fair share of water -- at least eight 8 oz. glasses of water daily.

_Source:

Whorwell, P. “Dietary Aspects of Irritable Bowel Syndrome (IBS)” DigestiveHealth Matters, 2007 16:6-7.