My first blog on constipation. It finally came out ;-)

Do you strain to have a bowel movement? Are they very small or very hard? Do you have bowel movements less than 3 days a week? If you answered yes to any of these questions then you likely have constipation.

Here are few tips to help you get things moving.

1) Make sure you are getting enough fluid.

If you're constipated and not getting at least 64 ounces (roughly 2 L) of water a day, then you may need to drink more. Set goals for yourself and gradually work your way up to your target.

2) Make sure you're getting enough fiber.

I tell my patients to consume at least 30 grams of fiber daily. You can find fiber in fruits, vegetables, legumes, breads, pastas and flours. Make sure you look at the grams per serving on the nutrition label to help add up your grams for the day. You can also get supplemental fibers; methylcellulose (Citrucel), psyllium (Metamucil) and wheat dextrin (Benefiber) are a few examples.

3) Make a medication inventory.

Take a look at the side effects of the medications you are taking and see if any of them can cause constipation. You may need to change medications. Alternatively, you may need to take supplemental fiber, a stool softener, or an osmotic agent along side your medication. What are those you ask? Topics I'll be discussing on my next

constipation blog post. Until then..

Be well.

Be wHealthy.

~ Dr. J