Constipation is a common issue that many face. If you’re experiencing tummy troubles, you’re not alone! These problems are often temporary, and with a few simple adjustments, you can restore your digestive health. Better days are ahead!

Fibre is the plant-based: part of food that the body can’t digest. It adds bulk to stools and aids digestion. Sources of fibre include fruits, vegetables, whole grains, and beans. The Academy of Nutrition and Dietetics recommends 25 grams per day for women and 38 grams for men, reducing to 21 grams for women and 30 grams for men after age 50. However, most people only consume about 15 grams daily, contributing to constipation.

Add veggies daily: aim for 2 cups of fruit and 2.5 cups of vegetables. Try making sandwiches with roasted veggies and choose salad over fries.

Choose whole grains: over refined options. Swap white bread, white rice, and regular pasta for whole-grain bread, whole wheat pasta, and brown rice.

Increase your intake of beans: Substitute a bean or legume dish for meat at least once or twice each week. Incorporate cooked beans into salads, and consider bean soups and stews as main dishes.

Introduce fibre into your diet gradually: Make changes slowly over the course of a week to avoid feeling bloated or gassy. Be patient, as it may take time for your body to adjust.

If you’re struggling to get enough fibre in your diet, a fibre supplement may help. These bulk-forming laxatives are generally safe, but it’s important to consult your doctor first, as they can affect some medications.

Stay hydrated: When you increase the fibre in your diet, whether through food or supplements, make sure to drink more fluids as well. Opt for low or no-calorie beverages; sugary sodas and fruit drinks can add unnecessary extra calories.