What to eat when constipated and bloated

What should I eat and drink if I’m constipated?

Eat enough fiber.

Worst fruits for constipation

Drink plenty of liquids to help the fiber work better.

Fiber

Depending on your age and sex, adults should get 22 to 34 grams of fiber a day.⁴ Older adults sometimes don’t get enough fiber because they may lose interest in food.

Talk with a health care professional, such as a dietitian, to plan meals with the right amount of fiber for you.

Be sure to add fiber to your diet a little at a time so your body gets used to the change.

Good sources of fiber are

• whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals
• legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
• fruits, such as berries, apples with the skin on, oranges, and pears
• vegetables, such as carrots, broccoli, green peas, and collard greens
• nuts, such as almonds, peanuts, and pecans

Plenty of water

You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better.

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