My problem with constipation

I get easily constipated. Kindly let me know how to handle the problem.

Ayo (by SMS)

Eating certain foods may help decrease constipation symptoms. However, even though dietary changes can help, but what works best depends on the person. You might try the following: avoid foods that trigger your constipation, increase soluble fiber, such as flax, oats, and psyllium, reduce food and beverages that cause gas, such as caffeine and soda, increase your daily fluid intake by drinking water.

Fiber is a non-digestible material found naturally in food — fruits, vegetables, whole grains, and beans — that helps move food through your colon. In this way, it can help get things moving and relieve your constipation. You can get more fiber into your diet by eating high fiber foods or with the help of a supplement. Try to consume at least 25–30 grams of fiber daily from fruit, and take supplements if needed.

Though it can relieve constipation, sudden, large amounts of fiber can also increase gas, cramping, and pain. The best way to avoid this is to introduce fiber into your diet slowly until you can get used to processing it. Fiber sources include the following; fruit, such as raspberries, oranges, and kiwi, vegetables such as carrots with skins, potatoes with skins, green beans, and corn. Choose higher fiber bread and cereals, such as quinoa, brown rice, and oat porridge. Consume lentils and chickpeas. Eat nuts, such as almonds and peanuts. Over-the-counter (OTC) laxatives can provide adequate temporary relief from constipation.

Consult with your doctor before trying a new product, and always start with the lowest recommended dose. Ask your doctor which laxative is right for you, and only use them when necessary. If dietary changes don’t work, you may want to speak with your doctor about medications.

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