Increase Fiber Intake In Your Diet
Dietary fiber acts as a cleaner that allows the stool to bulk up and hold on to the fiber to keep the movement going on. A healthy human adult needs almost 20 to 35 grams of dietary fiber daily to maintain a healthy digestive system. Fiber relieves constipation by soaking up water and bulking up in the colon, thus making the bowel movement so easy. You can surge your fiber intake by eating foods that are high in dietary fiber such as beans, lentils, barley, leafy vegetables, almonds, bran cereals, fresh fruits, and dried fruits.
However, if you have an idiopathic chronic type of constipation, doctors usually recommend taking fiber supplements. While talking about the fiber supplements, it is important to consider the type of fiber you choose. The dietary fibers generally fall into these two categories, i.e., soluble fiber and insoluble fiber. The soluble fiber absorbs water and softens the bowels while the insoluble fiber adds bulking up and helps in the movement of bowels. The supplements of fiber should be a mix of both of these fibers to have significant effects. Also, increase your water intake to make the dietary fibers work correctly.