Health Topics for Digestive System

James A. Clifton Center for Digestive Diseases

Cancers of the Digestive System

Liver Failure Clinic

Liver Service

Preventing Constipation

There are scores of advertisements in the media about the use of laxatives to handle constipation, but many people find help for their problem using a few simple guidelines in their diet. Constipation may be related to your diet if you answer "no" to more than one of these questions.

1. Do you eat fruit daily?
2. Do you drink a glass of fluid at each meal and at least one glass in between meals?
3. Do you eat vegetables daily?
4. Do you use whole grain bread or cereal products daily?
5. Do you eat regularly-spaced meals in a relaxed atmosphere?

• Eat at least 2 servings of fruit per day with one of them being in a raw form, including skins and seeds.
• Eat 2 servings of vegetables per day and have raw vegetables at least every other day. Use raw vegetables for snacks. Some tasty vegetables incluce rutabagas, radishes, cabbage, carrots, and celery.
• Check your fluid intake. You should be getting at least 8 cups of fluid daily including milk, water, juices, tea, or coffee.
• Use whole grain breads and cereals rather than more finely ground white breads or highly milled cereals. Examples of such cereals would be bran, shredded wheat, whole grain, oatmeal, and granola.
• Use baked potato, either sweet or white, rather than mashed potato. The potato skins are a good source of fiber.
• Use popcorn, nuts, and dried fruit rather than potato chips or french fries for snacks.
• Plan regular meal hours, allowing sufficient time for meals.
• Eat food slowly.
• Get some form of exercise daily.
• Set aside a regular time each day to have access to the bathroom when ther is no rush or disruptions.
• Get adequate rest.
• It may be helpful to drink a warm/hot beverage before going to the bathroom.
• Use fruit or fruit-based foods rather than pastries, pies, cookies or cake for dessert.
• Include prune juice or prunes in your diet.
• Contact your physician if constipation continues to be a problem.

Kidney beans, cooked - 1/2 cup
Lentils, cooked - 1/2 cup
Lima beans, cooked - 1/2 cup
Pinto beans, cooked - 1/2 cup
White beans, cooked - 1/2 cup

Vegetables: 2-4 grams of dietary fiber per serving

Broccoli, cooked - 3/4 cup
Brussels sprouts, cooked - 1/2 cup
Cabbage, cooked - 1/3 cup
Carrot, raw - 1 medium
Corn - 1/2 cup
Peas - 1/2 cup
Potatoes, white - 3/4 cup
Spinach, cooked - 1/4 cup
Squash, cooked (summer or winter) - 1/2 cup

Fruits: 2-3 grams of dietary fiber per serving

Apple - 1 small
Applesauce - 1/2 cup
Banana - 1 medium
Blackberries, fresh - 1/4 cup
Pear - 1 medium
Strawberries, fresh - 3/4 cup
Orange - 1 medium

Breads and Starches: 1-3 grams of dietary fiber per serving

Bread, whole meal - 1 slice
Bread, whole wheat - 1 slice
Crackers, graham - 2 squares
Crackers, whole wheat - 6 crackers
Muffin - 1 muffin
Popcorn, popped - 1 cup
Rice, brown, cooked - 1/2 cup

Cereals: grams of dietary fiber per serving

Kellogg's All-Bran with extra fiber - 13
Fiber One - 12
Kellogg's All-Bran - 10
Nabisco 100% Bran - 10
Kellogg's Bran Buds - 10
Benefit - 5
Bran Chex - 5
Cracklin Bran - 5
Quaker Crunchy Bran - 5
40% Bran Flakes - 5
Kellog's Nutrific - 5
Raisin Bran - 5
Quaker Oat Bran - 5
Quaker Oat Bran - 4
Quaker Shredded Wheat (1 1/2 to 2 biscuits) - 3
Quaker Life - 3
Wheaties - 2

Last Reviewed 2005

Source: University of Iowa Hospitals and Clinics Dietary Department

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.