Soluble dietary fiber means that the fiber is water-soluble, the mix of which creates a gel-like substance that can help promote the movement of material through your bowels. Since this fiber absorbs water, it also cuts down on runny stools by solidifying them. Foods rich in soluble fiber include oats, peas, beans (navy, pinto, black, kidney), apples, citrus fruits, carrots, barley, and psyllium. Insoluble fiber is not water-soluble, so it helps add bulk to stool, which helps maintain regular movement of your bowels. Foods rich in insoluble fiber include whole wheat flour, wheat bran, nuts (pecans, almonds, Brazil nuts), beans, and vegetables (such as cauliflower, green beans, leafy greens, and potatoes). Your suggested amount of daily fiber depends on your sex and age. Men and women age 50 and under should aim for 38 and 25 grams per day, respectively. Men and women over age 50 should consume 30 and 21 grams per day, respectively. A high-fiber diet can help you fight constipation-predominant IBS. With this type of diet, you might eat 3-5 servings of fruits and veggies a day, and switch over to whole grains. [4] X Expert Source Roy Nattiv, MDBoard Certified Gastroenterologist Expert Interview. 18 December 2020.
Cheese (and other dairy such as ice cream) Meat Processed foods such as fast food, hot dogs, or microwave dinners
Some medical conditions (such as congestive heart failure) will require you to restrict your fluid intake. [8] X Research source Consult your doctor regarding your acceptable level of fluid intake before making any changes if you have a condition where you fluids have been restricted. Dehydration is also associated with a condition known as “retentive constipation,” especially in children. [9] X Research source Shaman Rajindrajith MD, Manjuri Devanarayayana MD, Constipation in Children: Novel Insights into Epidemiology, Pathophysiology and Management, Journal of Neurogastroenterology Motility 2011. Jan 19 (1) 35-47. With this condition, initial constipation due to dry, hardened stool is worsened by stagnating in the colon/rectum where additional water is drawn out, hardening it even further. This can lead to a vicious cycle of irregularity.
You can also try a low residue diet if you’re suffering from diarrhea. With this diet, you eat a lot of starchy carbs, like bread and grains, and fewer raw fruits and veggies, which speed up your bowel movements. [12] X Expert Source Roy Nattiv, MDBoard Certified Gastroenterologist Expert Interview. 18 December 2020.
If you currently take narcotic pain relievers, then getting plenty of fluids and moving around frequently can help to promote peristalsis. Peristalsis is the wave like motions of your colon that helps to move waste through your body and promote bowel movements. If you have recently has surgery and are taking narcotic pain relievers, then you may be encouraged by your surgical care team to take a stool softener along with the pain medication to reduce your chance of becoming constipated.
Osmotic agents - These options (such as Milk of Magnesia and Miralax) help stool retain fluid usually absorbed by the digestive tract, easing the passage of bowel movements. Stool softeners - These products (including Colace and Docusate) mix fluid with your stool to soften them and ease passage. Doctors especially recommend these options for those who strain during bowel movements or for women who suffer from constipation after childbirth. Lubricants - Lubricants (such as Fleet and Zymenol) coat stool, helping it to retain fluid and move more easily down the lower digestive tract. Stimulants - These options (which include Dulcolax and Correctol) contract the intestines, causing them to move stool more quickly through your intestinal tract. Though available over the counter, you should reserve stimulants as a last resort for severe cases, and you should avoid stimulants containing phenolphthalein. [16] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U. S. National Institutes of Health Go to source
Meditation Yoga Deep breathing Progressive muscle relaxation
You can get probiotics just by eating yogurt once per day, or you can take a probiotic supplement. Talk to your doctor for recommendations and before starting any probiotic supplements. A daily probiotic can help you recover faster from diarrhea. [21] X Expert Source Roy Nattiv, MDBoard Certified Gastroenterologist Expert Interview. 18 December 2020.
While standing, assume a squat position and pull in the muscles of your glutes. While laying in your back, elevate your pelvis in the air with your knees flexed at 90° angles. Thrust your pelvis off the ground while clenching your buttocks. For either exercise, do ten repetitions while holding each for five to ten seconds. Perform three sets daily.
Irritable bowel syndrome Anorexia Diabetes Hypothyroidism Multiple sclerosis Parkinson’s disease Spinal cord injury Stroke Colon or rectal cancer Bowel obstructions
