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.
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||
|1/2 cup of shredded wheat cereal, ready to eat cereal|
|1/3 cup of 100% bran cereal, ready to eat cereal|
|1 small bran muffin|
|1 whole wheat English muffin|
|1 small apple, with skin||
|1 medium pear, with skin|
|1/2 cup of raspberrries|
|1/2 cup stewed prunes|
|1/2 cup of winter squash, cooked||
|1 medium sweet potato, baked|
|1/2 cup of green peas, cooked|
|1 small potato, baked with skin|
|1/2 cup of mixed vegetables, cooked|
|1/2 cup of broccoli, cooked|
|1/2 cup greens (spinach, collards, turnips)|
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 8 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'® Fiber Good® Gummies plus Energy Support*
Phillips'® Fiber Good® Gummies plus Metabolism Support*
You also may want to add a probiotic to your daily regimen. Probiotics can help supplement the good bacteria in the digestive tract and help with occasional digestive upsets, including occasional constipation, diarrhea, gas and bloating.∗
Phillips'® offers daily probiotic supplements to support overall digestive health:*
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.
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.
†Two gummies taken twice per day helps you get the daily fiber you may need to help support regularity.
Phillips' makes a number of products to help support your digestive health:∗
Find out what may be causing your constipation.
Get the basics on probiotics and learn how they can support your digestive health.