Good sources include:
Oatmeal
Whole-grain bread
Beans and lentils
Apples and pears
Berries
Vegetables
Nuts and seeds
Flaxseed
NIDDK notes that adults generally need around 22 to 34 grams of ever, increasing fiber too quickly can cause additional gas or bloating, so it is better to increase it gradually.
Take a Gentle Walk
Movement can also support bowel regularity.
You do not need an intense workout. A comfortable walk after dinner may be enough to help you stay active and establish
healthier routine.
Regular physical activity is included among the lifestyle measures recommended for constipation.
Do Not Ignore the Urge
One surprisingly simple habit is to use the bathroom when your
Repeatedly ignoring the urge to have a bowel movement can contribute to constipation.
A regular bathroom routine can also help. NIDDK notes that trying to have a bowel movement at a consistent time, such as after breakfast, may help establish regularity.
