1.Count Your Fiber
You probably know fiber helps relieve constipation. And if you’re like most Americans, you probably don’t get enough. Adults should eat 20-35 grams a day, and tracking your fiber is the best way to hit your target. Look for grams of fiber on food labels. Set yourself up for success and reach for whole grains like brown rice and whole wheat bread.
2.Don’t Hold It
It’s more comfortable to poop in the privacy of your home. That can be a problem if you make a habit of holding it in when you’re out. When you ignore the need to move your bowels, those signals weaken over time. The last thing you need when you’re constipated is to poop even less often. So hit the bathroom whenever and wherever the urge hits.
