Constipation: Keeping Your Bowels Healthy

For healthy bowels, avoid constipation. You can try these steps.

• Eat foods high in fiber. Include fruits, vegetables, beans, and whole grains in your diet each day.
• Drink plenty of fluids.
• Get at least 30 minutes of exercise on most days of the week. Walking is a good choice. You also may want to do other activities, such as running, swimming, cycling, or playing tennis or team sports.
• Take a fiber supplement. You can take a fiber supplement such as Citrucel or Metamucil, every day if needed. Read and follow all instructions on the label.
• Schedule time each day for a bowel movement. A daily routine may help. Take your time having a bowel movement, but don't sit for more than 10 minutes at a time. And don't strain too much.