Pain Management Center

Managing Constipation

General

Increase fluid intake to at least eight glasses of six ounces of water or juice per day.
Minimize liquids that contain alcohol or caffeine because they make your body lose water.
Eat a diet high in fiber.
Avoid foods with white sugar, pasta, pastries, cheese, and rice.
Exercise regularly.
Drink a warm liquid one-half hour before breakfast to stimulate a bowel movement.
Sit in a modified squatting position for evacuations by placing feet on a stool.
Avoid using laxatives and enemas more than once per week.

Fiber

Sources of Fiber

cellulose
- vegetables
whole-grain products
hemicellulose
- bran cereal
- whole-grain products
gums (decrease cholesterol and blood sugar)
- legumes (dried peas and beans)
- oat bran
pectin
- apples
- citrus

Tips on Increasing Fiber in Your Diet

Increase fiber slowly to give your body time to adjust to it. This will minimize gas and cramping problems.
Increase fluids along with fiber to prevent constipation.
Obtain fiber from a variety of sources.
Eat whole-grain food because processing tends to decrease fiber content.
Choose fruits and vegetables with edible skins and seeds.
Eat whole grains such as barley, bran, brown rice, buckwheat, groats, cornmeal, popcorn, whole wheat, and wheat germ.
Store whole grain carefully; it is more perishable than refined grain.
Avoid medication after bran cereal because bran can block medication absorption.
Do not take fiber supplements unless discussed with your physician.

Fiber Content per Ounce of Food