Do You Suffer from Constipation?

At one time or another, almost everyone gets constipated. In most cases, it’s temporary and not serious. Another kind of constipation is “chronic constipation.”

What is chronic constipation?

To tell if you might have chronic constipation, review the checklist below, which is adapted from the American College of Gastroenterology Guidelines. If you suffered from any two of these symptoms for 3 months over the last year, you may have chronic constipation:

  • Infrequent stools – fewer than 3 bowel movements a week
  • Difficulty passing stools
  • Straining
  • Hard or lumpy stools

Who gets chronic constipation?

Chronic constipation touches the lives of up to 28% of adults in America. While both men and women suffer from it, the condition is two to three times more common in women. More people tend to experience it as they get older.

What can you do to help relieve chronic constipation?

Lifestyle changes like eating a high-fiber diet, exercising, and drinking lots of water are important and successful in providing relief. If this does not work, you might need to take over-the-counter medicines. For a few people, that may still not be enough. You should then speak to your doctor for a medical evaluation and you may need prescription medications to obtain relief.

High Fiber Foods for Healthy Results

Read nutrition labels to find out exactly how much fiber is in your favorite foods. Recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day.


  • Artichokes
  • Beans (Baked, Lima, Black)
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Chick Peas
  • Garbanzo Beans
  • Eggplant
  • Greens (Collards, Kale, Turnip Greens)
  • Legumes
  • Lentils
  • Mushrooms
  • Potatoes, with skin
  • Pumpkin, canned
  • Peas (Black-eyed, Split, Green)
  • Peppers
  • Rhubarb
  • Spinach
  • Sweet Corn
  • Sweet Potatoes
  • Tomato Paste


  • Apples
  • Avocados
  • Bananas
  • Berries (Blueberries, Blackberries, Raspberries, Strawberries, etc.)
  • Dried Fruits (Figs, Raisins, Apricots, Dates, etc.)
  • Guava
  • Kiwi
  • Oranges
  • Pears
  • Prunes

Grains, Cereal &

  • Pasta
  • Bran Cereals, Muffins
  • Bread, Whole Grain, Rye
  • Brown Rice
  • Oatmeal
  • Popcorn, air-popped
  • Nuts
  • Almonds
  • Brazil Nuts
  • Peanuts
  • Walnuts
  • Cashews
  • Pistachios
  • Pecans
  • Sunflower Seeds, hulled

Adapted from