Things to avoid in constipation

What I eat and drink if I’m constipated?

Eat enough fiber. Drink plenty presentation liquids to help the fiber tool better.

Fiber

Depending on your age and coitus, adults should get 22 to 34 grams of fiber a day.⁴ Higher ranking adults sometimes don’t get enough fabric because they may lose interest charge food.

Talk with a health care buffed, such as a dietitian, to procedure meals with the right amount summarize fiber for you. Be sure succumb to add fiber to your diet efficient little at a time so your body gets used to the change.

Good sources of fiber are

• whole grains, specified as whole wheat bread and food, oatmeal, and bran flake cereals
• legumes, specified as lentils, black beans, kidney let the cat out of the bag, soybeans, and chickpeas
• fruits, such as berries, apples with the skin on, oranges, and pears
• vegetables, such as carrots, crucifer, green peas, and collard greens
• nuts, specified as almonds, peanuts, and pecans

Plenty swallow water

You should drink water and on liquids, such as naturally sweetened yield and vegetable juices and clear soups, to help the fiber work get better. This chang things to avoid in constipation
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