Constipation

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CONSTIPATION

Constipation is defined as a decrease in your usual number of bowel movements. So let's say that you normally go once a day, and you suddenly only need to defecate once a week. That's constipation.

The dietary factor

Don't skip meals

Often women-especially dieting women-get constipated because they eat only one large meal a day. Eating stimulates the reflex that causes stuff to move forward in the gut. Women who diet often eat fewer meals to cut calories. That decreases movement through the gut.

Fill your meals with fruit

Fiber creates soft, mobile stools. You don't have to eat a pound a bran a day; just treat yourself to three servings of vegetables and two fruits a day and some whole-wheat bread.

Introduce fiber slowly

Too much fiber too fast may solve your constipation, but replace it with gassiness bloating and diarrhea.

Meanwhile, try a supplement

Some women complain that they can't digest that much fiber. If that describes you-or if you're working fibre into your diet-try a fibre supplement such as Metamucil, Citrucel or Fibercon.

Drink a lot

Drink six to eight 8-ounce glasses of water daily to soften the stool. Fill an empty 64-ounce soda bottle with water and keep it at your desk, then help yourself until it's gone.