IBS Constipation - Quick list

1. Drink two to four extra 8oz glasses of warm water when you feel constipated.  If you've had constipation over several days, drink 10-20 ounces of pure water the first thing each morning.
2. If you're lactose intolerant, avoid dairy. It sounds like a no-brainer, but it can be surprisingly overlooked, especially given that many people don't know they're lactose intolerant and many people think they're lactose intolerant but aren't.
3. Eat fruits, vegetables and other high fiber foods to increase your amount of fiber intake. Aim for at least 24 to 38 grams of fiber a day. Constipation results from excessive consumption of fats, refined sugar, and dairy in comparison to fiber from whole grains, bran, fruits and vegetables.
4. Coffee can help — sort of. Many people consider coffee a quick fix for constipation. That's because the caffeine in coffee can stimulate the muscles in your digestive system to contract, causing a bowel movement.[5] On the other hand, coffee is also a diuretic, meaning that it sucks moisture out of stools, making them harder to pass. Doctors recommend avoiding diuretics such as coffee, alcohol, cola, and some tea for this reason.
5. Eat prunes and/or drink two glasses of prune juice. Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation.  Sorbitol is a mild colonic stimulant that helps reduce transit time of stool and thus decrease the risk of constipation.
6. Exercise. If possible, avoid sitting down for 10 minutes and keep your body moving. Moderate to rigorous physical exercise is preferred, but even taking a low-key 30-minute walk will help your body promote healthy bowel movements.
7. Squat in a natural position to ease excretion. Prop your feet on a child's step stool and raise your knees when you sit on a toilet.

Please note the educational material presented is for informational purposes only and is not intended to diagnose, treat, or cure any disease. Consult with your doctor prior to starting any supplement regimen or making any changes to your prescribed medications.