Farewell Constipation…I’m Seeking Relief!
Let’s start with fluid…
Did you know that dehydration contributes to a dry and firm stool? 1 Drinking fluids helps your digestive system prepare food for breakdown and keeps your stool from hardening. When your digestive system does not have enough water to work with, the colon absorbs water from the food and causes the feces to harden.
• Strive for 8 8-ounce glasses of water a day
• Carry a water bottle with you wherever you go
• Drink a glass of water with every meal
• Add lemons or limes to your water for zesty taste
Let’s talk fiber…
Fiber helps gel the stool together, making it easier to pass.2 It is very likely that you are eating less than your recommended fiber intake.1
You should be getting about 21-30 grams of fiber per day.3 You can do this by eating whole grains, fruits, vegetables and beans. You can also check the nutrition label on packaged foods to see how much fiber you are eating.
If you are not drinking enough fluid or getting the right amount of fiber, constipation may stay around longer than you would like. Try seeking relief by making these changes in your diet and say farewell to constipation.
Constipation Handout: Constipation Age Page.pdf
10 Tips to Get Your Daily Fiber
Guest Blogger: Ashley Kitchens
References and photos:
1. Read, N. W., Celik, A. F., Katsinelos, P. (1995). Constipation and Incontinence in the Elderly. J Clin Gastroenterol. 20(1):61-70.
2. Arnaud, M. J., (2003). Mild dehydration: A risk factor of constipation. European Journal of Clinical Nutrition. 57(2):88-95.
4. http://www.constipationcurecentral.com/ (photo: man)
- http://ozarkmountainman.com/?p=21 (photo: bottle)
- https://www.storesonlinepro.com/files/1873015/uploaded/plane%20taking%20off.jpg (plane)