Supplements And Nutrition For Constipation

Emphasize fiber. "You don't see much constipation in countries with high-fiber diets," observes Marion Nestle, Ph.D., chair­person of nutrition and food studies at New York University in New York City. "You see it in countries like the United States, where many people eat a low-fiber diet."

To increase your fiber intake, Dr. Nestle recommends eating whole grains, beans, fruits, or vegetables at every meal and as snacks. Wheat bran, the leading constipation preventive, is an ingredient in dozens of breakfast cereals such as All-Bran and Bran Buds. Popcorn makes a satisfying high-fiber snack. Enjoy bean soups and bean burritos, or munch on low-fat tortilla chips with bean dip. Prunes, raisins, broccoli, carrots, figs, and dried apricots also contain generous amounts of fiber.

Banish the binders. Some foods are binding, meaning that they contribute to constipation, Dr. Simons says. Limiting your consumption of bananas, cheeses, white rice, applesauce, and foods made with white flour can help keep you regular.

Quaff coffee. Many people have noticed that coffee has a laxative effect on them. The caffeine in coffee helps relieve constipation by stimulating peristalsis. If you're not a coffee drinker, tea, cocoa, and cola may also supply enough caffeine to get your bowels moving.

Supplements
Cure constipation with C. "High doses of vitamin C cause loose stools," Dr. Brauer says. "While that can be a problem for people who are prone to diarrhea, it can help those who are constipated." He recommends taking 1,000 milligrams of vitamin C every 2 waking hours until you're able to go to the bathroom.

Find relief in folic acid. One study found that women who experienced problems with constipation had low levels of the B vitamin folic acid in their blood. When the women began taking folic acid supplements, all of their symptoms subsided. Try taking up to 5,000 micrograms a day until the condition subsides, advises clinical nutritionist Shari Lieberman, Ph.D. But check with your doctor first, since dosages of folic acid over 1,000 micrograms should only be taken under medical supervision.