Basic guidelines to shun Constipation

To keep all systems working, here are the basic guidelines.

• Eat 20 to 35 grams of fiber a day from whole grains, bran, legumes and fresh fruits and vegetables. A bowl of high fiber cereal is an effective way to start the day. Fiber content is listed on nutrition labels -- you can find some cereal with up to 14 grams of fiber per serving. Gradually work up to this to prevent gas and bloating. Nutrition guidelines recommend five servings of fruits and vegetables a day, so carry an apple for a snack, and make the effort to cook a vegetable or make a salad with dinner. Find recipes to include more legumes (beans) in your diet. You might want to get a fiber counter to track your fiber intake for a while.
  
• Add some prunes, raisins or prune juice to your morning routine for their natural laxative effect.
  
• People swear by the benefit of a hot beverage first thing in the morning. Even hot water with lemon can stimulate the digestive tract. Just eating breakfast begins the natural muscle reflexes that cause a normal bowel movement.
  
• Drink plenty of water -- six to eight glasses a day. If you add fiber and do not drink water, you may just make the problem worse.
  
• Make a brisk walk a daily habit. Workers with sedentary jobs need to plan a vigorous daily walk.
  
• If this all fails, you can use bulking agents and fiber supplements. The fiber absorbs water, making the stool softer and bulkier for easier elimination.( Remember to drink water!) Laxatives are more potent, and should not be used habitually.

A persistent, painful problem with constipation should be discussed with your doctor. It may be a symptom of other conditions.

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