Lifestyle and behavioral changes can help unclog your digestive tract, improve digestive health, and encourage bowel movements, but some changes can make it harder for you to get back to a regular schedule.
If you’re constipated, avoid:
–Adding fiber to your diet too fast: Eating high-fiber foods is important, but add fiber to your diet slowly. Eating too much fiber too fast (through a fiber supplement or fiber-rich foods) can lead to painful bloating and gas. Try aiming for 20–35 grams of fiber daily, but add no more than 5 grams each day.
–Drinking alcohol: Alcohol can disrupt the regularity of your bowel movements, leaving your body dehydrated. Sometimes, drinking can make your stools harder to pass. Drink plenty of water to soften stools and reduce the effects of constipation.
–Eating dairy products: Milk and cheese can make constipation worse. Try avoiding dairy products when you’re dealing with constipation and defecation problems.