How to Stay Regular with Diet and Exercise | Phillips'®

SUPPORT YOUR REGULARITY EACH AND EVERY DAY

Staying regular is something that we all need to address. The good news is that there are certain things you can do every day to avoid constipation.

What you eat and drink matters

According to the Academy of Nutrition and Dietetics, adults should be eating roughly 25 to 38 grams of fiber a day. On average, Americans only get around 10 to 15 grams of fiber a day. A big problem is that people eat a lot of refined and processed foods from which the natural fiber has been removed. If you tend to get constipated, you should try to reduce your intake of foods with little to no fiber, such as sugary desserts, cheese, meat and processed foods.

To help you meet your daily recommended allowance, below are some examples of high-fiber foods.

Beans, Cereals and Breads

  • 1/2 cup of beans (navy, pinto, kidney, etc.), cooked: 6.2–9.6 grams of fiber
  • 1/2 cup of Post® Shredded Wheat cereal, ready-to-eat cereal: 2.7–3.8 grams of fiber
  • 1/3 cup of 100% bran cereal, ready-to-eat cereal: 9.1 grams of fiber
  • 1 small bran muffin: 3.0 grams of fiber
  • 1 whole-wheat English muffin: 4.4 grams of fiber
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Fruits

  • 1 small apple, with skin: 3.6 grams of fiber
  • 1 medium pear, with skin: 5.5 grams of fiber
  • 1/2 cup of raspberries: 4.0 grams of fiber
  • 1/2 cup stewed prunes: 3.8 grams of fiber
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Vegetables

  • 1/2 cup of winter squash, cooked: 2.9 grams of fiber
  • 1 medium sweet potato, baked: 3.8 grams of fiber
  • 1/2 cup of green peas, cooked: 3.5–4.4 grams of fiber
  • 1 small potato, baked with skin: 3.0 grams of fiber
  • 1/2 cup of mixed vegetables, cooked: 3.0 grams of fiber
  • 1/2 cup of broccoli, cooked: 2.6–2.8 grams of fiber
  • 1/2 cup greens (spinach, collards, turnips): 2.5–3.5 grams of fiber
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It's often overlooked, but drinking water and other liquids makes the fiber you eat more effective in keeping you regular. Fluids help keep food moving in your digestive system. If your body is lacking water, the large intestine will draw in water from food waste, making stools harder to pass. The amount of water you should consume each day depends on a number of factors such as your health, weight, activity level and the weather. For healthy people, drinking at least eight glasses of water a day can help support regularity.

In addition, if getting enough fiber is a challenge for you, you may want to consider taking a fiber supplement. The benefits of fiber supplements include convenience and the ability to increase the amount of fiber you get on a daily basis.

Phillips'® offers a line of fiber supplements to help support regularity:*

Phillips'® Fiber Good® Gummies

Phillips'® offers daily probiotic supplements to support overall digestive health:*

Phillips'® Colon Health® Probiotic Capsules

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Exercise counts

Surprisingly, getting exercise every day can help with constipation. As little as 20 to 30 minutes of moderate exercise daily may help you stay regular.

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Lifestyle changes

There are also some subtle lifestyle changes you can make to avoid constipation. Having a bowel movement at the same time each day is helpful. The ideal time is 15 to 45 minutes after breakfast because eating helps activate the colon. In addition, it's important to have a bowel movement as soon as you have the urge to go.

FOR YOUR DIGESTIVE HEALTH

Phillips'® makes a number of products to help support your digestive health:*

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.