Constipated? How to prevent and manage your symptoms

Constipated? How to prevent and manage your symptoms Constipated? How to Prevent and Manage your Symptoms What is constipation? If your bowel movements or stools are hard and difficult to pass you may be constipated. [...] What are common causes of constipation? • A diet that is low in fibre-rich foods • Not drinking enough fluids • Limited daily physical activity • Not going to the washroom when you feel the urge • Change in your daily routine such as travelling • Side effects from iron or calcium supplements and some medications • Diseases and health conditions such as: • underactive thyroid • diabetes • celiac di. [...] Increase your intake of high fibre foods Daily Fibre Needs for Adults: Daily Fibre Needs Age in Years grams (g)/day Men 19 to 50 38 Men 51 and older 30 Women 19 to 50 25 Women 51 and older 21 Pregnant Women 19 and older 28 Breastfeeding Women 19 and older 29 • Fibre-rich foods help improve constipation by holding liquid in the stools and keeping them soft. [...] Examples of high fibre foods include: • wheat bran • ground and whole flax seed • bran cereals • whole grain and whole wheat products such as breads, cereals, pasta, brown rice, oats, barley and quinoa • legumes such as beans, peas and lentils • vegetables and fruit with the skin left on. [...] Updated: 2013-09-20 | PAGE 4 of 5 • See your doctor if: • you are on medications that may cause constipation • dietary changes do not help • you experience a sudden change in bowel habits • if you are planning to take laxatives • Healthy Eating Guidelines for Increasing Your Fibre Intake www.pennutrition.com/ viewhandout.aspx?Portal=UbY=&id=JMfsUQI=&PreviewHandout=bA== • Food Sources of Fibre www..