The average American daily diet contains only 10-20 grams of fiber.The healthy goal is to be reached 30-35
Increase your fiber intake gradually by changing your dietary
habits or by taking fiber supplements. Taking too much fiber in your diet at first, without gradually introducing
the fiber in your diet, may lead to painful bloating, gas and diarrhea.
Increase water intake :6-8 glasses of water a day is
If you include more fiber in your diet but you drink a small
quantity of water or liquids(eliminate alcohol) the effect will be opposite-constipation.
Alcohol should be avoided and it should not be taken into account
in your daily liquid dose.
The lack of water in your intestines with high fiber intake will
make the stool harder.
Fiber absorbs the water in your intestines and soften stools, so
you have to drink as much liquids as you can. Other medications should be taken at least one hour before or between
two and four hours after taking fiber in form of pills or powder.
2. Bulk-forming laxatives (Metamucil, PerDiem, Konsyl, etc- ) may be helpful in
case of persistent constipation .
The use of stimulant laxatives (for example senna) is not recommended.
The frequent use of senna leads to addiction, tolerance to it and to a loss of
valuable minerals from the intestines. Senna may cause fluid and electrolyte imbalance.
The both constipation and diarrhea are undisirable. The stools should be soft and
pass easily. The hard stools or diarrhea complicate hemorrhoids. Similarly, antidiarrhea agents are used when
diarrhea or frequent defecation aggravates hemorrhoids symptoms.
How much water or liquids should you
3. Drink a lot of water or liquids (except alcohol) along with diet rich in fiber.
6-8 glasses of liquids a day is ideal. The Institute of Medicine advises that men consume roughly 3.0 liters (about
13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
4. If you feel the need to have a bowel movement, don’t wait too long to use the
bathroom. Your stool will get drier and harder the longer you wait.
5. Exercise regularly or walk at least 5 km a day preferably after meals.
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