Do you ever get constipated or feel irregular? Did you know there are things you can do to prevent constipation and/or become regular that do not include taking medicines? Many people think they are irregular if they don’t have a bowel movement every day.

According to the National Digestive Diseases Information Clearinghouse (NDDIC), however, constipation is having a bowel movement less than 3 times a week. So, a person can have a bowel movement 3 times a day or 3 times a week and be considered regular.

When people feel that they are constipated, they usually take medications to correct the problem. However, the costs of medications are constantly rising. And although many insurance companies will pay some money on the medications used for constipation, many will not cover commonly used products, including the new over the counter product, Miralax (Glycolax).

So, what types of things can you do to prevent or relieve constipation?

Dietary Fiber Intake

Did you know that not eating enough fiber in your diet could lead to constipation? While most Americans eat about 5-10 grams of fiber a day, the recommended daily fiber intake is 20-35 grams a day. If you are unsure about how much fiber you take in every day, it is a good idea to keep a daily diary of what you eat and how much fiber each meal contains. Many websites have references where you can look up how much fiber is in a meal. If your intake of fiber is below the recommended daily amount, you can increase fiber in your diet by eating more fruits and vegetables and whole grains.

You should eat at least 2 cups of fruit and 2 ½ cups of vegetables a day, which can come from a variety of sources. One simple way to add vegetables would be adding it to your pizza. You can add vegetable toppings such as broccoli, spinach, mushrooms, and green peppers, all of which are good sources of fiber. Other foods high in fiber include berries, nuts, oatmeal, beans, and whole grain breads and cereals.

Adding fiber to your diet too quickly can cause gas and bloating. This is why you should slowly increase your fiber by 5 grams a day each week. Gradually increasing fiber helps prevent the uncomfortable feeling you get at first when you add fiber to your diet.

Also, it is important to note that people who are prone to constipation should limit foods that cause constipation and have little or no fiber. Some foods to reduce or avoid include ice cream, cheese, and processed foods..

Fluid Intake

Drinking enough fluid can help maintain bowel movements. Drinking water, vegetable juice, and eating clear soups can help keep you hydrated. It can also help treat and prevent constipation. According to the Institute of Medicine Food and Nutrition Board, people should drink at least 10 cups or 80 ounces of fluids each day to stay hydrated. If you are not drinking enough fluids, drink more as a way to prevent constipation.

Physical Activity

According to the National Health and Nutrition Examination Survey, a low physical activity level doubles your risk of constipation. Studies have shown that people who do not exercise regularly are more likely to complain of constipation. Prolonged bed rest can also cause constipation. If you are physically able, you should find ways to be more active. Not only can being physically active lead to a healthy life, but it can also decrease your risk of constipation.

Natasha Edmondson, PharmD