FitSugar

Keep It Moving While on the Move

FitSugar — Wed, 21 Nov 2007 02:00:00 -0800

Traveling can be rough on your daily routines, including your bodily functions. Changing times zones or just eating the processed carbs they hand out on planes these days can make it hard to keep your intestines moving. So here are some tips on how to stay "regular" when traveling.

Drink water whenever you can as your choice of beverage. Not only will it keep you hydrated, but it'll also keep things moving.
When traveling, bring your own snacks. Nibble on carrot sticks, apples (with the peel), trail mix with dried fruit, LARABARS, and Go Lean Crunchy! bars. These all have tons of fiber.
During meals, make sure to include fresh salads and fruits, cooked veggie dishes, beans, and whole grains.
Pack some methylcellulose pills, such as Citrucel. They're made of 100 percent soluble fiber, so they'll help you go, and for most people, they don't cause gas, bloating, or diarrhea.

Source

Laxative, Bulk-forming (By mouth)

admin — Thu, 04 Sep 2008 19:48:22 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Treats constipation by helping you have a bowel movement.

Brand Name(s)

Metamucil, Metamucil Smooth Texture, Citrucel, Fibercon, Resource Benefiber, Konsyl, Equalactin, Fiber Ease, Benefiber, Reguloid, Fiberall, Laxmar, Rite Aid Fiber, Konsyl-Orange, Health Care America Natural Fiber

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have ever had an allergic reaction to any bulk-forming laxative. You should not use if you have intestinal blockage, severe stomach pain or fever, or rectal bleeding that you don't know the cause of.

How to Use This Medicine

Liquid, Powder, Granule, Tablet, Chewable Tablet, Delayed Release Tablet, Capsule, Packet, Wafer

Your doctor will tell you how much of this medicine to use and how often. Do not use more medicine or use it more often than your doctor tells you to.
If you are using this medicine without a prescription, follow the instructions on the medicine label.
Take each dose with at least 8 ounces (1 cup) of water. You could choke if you do not drink enough water when you take this medicine. Drink at least 6 to 8 full glasses of liquid every day to help soften your stools (bowel movements).
Mix the powder or granules with at least 8 ounces (1 cup) of water or other liquid. Drink this mixture right away. Do not mix with carbonated beverages, such as soda pop or club soda. Read the directions on the package label if you want to use a liquid other than water, because you can use different liquids for different brands of laxatives. Do not swallow the powder or granules dry.
Measure the oral liquid medicine with a marked measuring spoon, oral syringe, or medicine cup. You might need to shake the oral liquid before measuring your dose.
Do not chew, crush, or break the delayed-release tablet.

If a dose is missed:

If you miss a dose or forget to use your medicine, use it as soon as you can. If it is almost time for your next dose, wait until then to use the medicine and skip the missed dose. Do not use extra medicine to make up for a missed dose.

How to Store and Dispose of This Medicine

Store the medicine in a closed container at room temperature, away from heat, moisture, and direct light. Do not freeze the oral liquid.
Ask your pharmacist, doctor, or health caregiver about the best way to dispose of any outdated medicine or medicine no longer needed.
Keep all medicine away from children and never share your medicine with anyone.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Make sure your doctor knows if you are also using tetracycline, a blood thinner (Coumadin®), digitalis (Lanoxin®), or salicylates (aspirin).

Warnings While Using This Medicine

Check with your doctor before using if you are pregnant, or if you have diabetes, high blood pressure, heart disease, or trouble swallowing.
This medicine might contain phenylalanine (aspartame). This is only a concern if you have a disorder called phenylketonuria (a problem with amino acids). Talk to your doctor before using this medicine.
Laxatives should not be given to children under 6 years of age unless ordered by a doctor.
Check with your doctor if you have sudden changes in bowel habits that last for more than 2 weeks.
You should not use this laxative for longer than 1 week unless approved by your doctor. Laxatives may be habit-forming and can harm your bowels if you use them too long.

Possible Side Effects While Using This Medicine

Call your doctor right away if you notice any of these side effects:

Skin rash
Itchy skin
Trouble breathing
Severe constipation or abdominal pain
Trouble swallowing

If you notice these less serious side effects, talk with your doctor:

Loose stools

Review Date: 8/4/2008

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 45_0234

What's the Difference Between Regularity Remedies?

FitSugar — Fri, 01 May 2009 03:00:00 -0700

Nobody's likes being irregular. Even if you get your daily quota of 25 to 30 grams of fiber, stress, traveling, and lack of exercise can cause constipation.

If you have issues with regularity, there are many over-the-counter products that can help, but it's tough to know which one will work, which ones are safe to take regularly, and which ones won't cause annoying side effects. If you're curious about the differences between these remedies, then read more.

Product	Price	Dosage	Main Ingredient	Negative Side Effects	Benefits
Metamucil Coarse Milled Texture Drink Mix	44.2 oz. for $15.99	1 rounded tbsp, 3 times daily	Psyllium husk (has a gritty texture)	Can cause bloating and gas	Helps lower cholesterol, provides good source of fiber.
Metamucil Strong Bones Capsules	120 for $12.99	5 capsules, up to 4 times daily	Psyllium husk	Can cause bloating and gas	Each serving contains 300 mg of calcium.
Citrucel Powder	32 oz. for $27.49	1 rounded tbsp, 3 times daily	Methylcellulose (no gritty texture)	None	Each dose contains 105 mg of potassium.
Citrucel Caplets	180 for $27.99	2 caplets, up to 6 times daily	Methylcellulose	None	Each caplet contains 10 mg of calcium.
Fibercon Caplets	140 for $18.29	2 caplets, up to 4 times daily	Calcium Polycarbophil	None	Each caplet contains 140 mg calcium and 10 mg magnesium.
Benefiber Powder	16.7 oz. for $18.99	2 tsp, 3 times daily	Wheat Dextrin	Can cause bloating and gas	Dissolves completely in beverages, is non-thickening, can cook with it, sugar free, gluten free.
Benefiber Chewables plus Calcium	90 for $12.29	3 tablets, up to 3 times daily	Wheat Dextrin	Can cause bloating and gas	Gluten free, and each dose provides as much calcium as 8 oz. of milk, and you don't need to take them with water.

Constipation

FitSugar — Wed, 08 Oct 2008 17:35:25 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Constipation occurs when you have a change in your normal bowel movements, going less frequently than you usually do; passing hard, dry stools; or straining when you defecate. Constipation can be acute (coming on suddenly but infrequently) or chronic (long-lasting). Almost everyone experiences constipation at some point. Often dietary changes are all that's needed to relieve the problem. However, constipation can also be a sign of illness – some people with irritable bowel syndrome (IBS) experience alternating constipation and diarrhea, for example.

What are "normal" bowel movements vary from person to person. Some people go every day, or even three times a day; others may go only three times a week. By the same token, the consistency of stool varies from person to person. Some healthy people may have soft or near-runny stools, while others have firm stools, but have no trouble passing them.

Signs and Symptoms

Fewer than three bowel movements a week
Sudden decrease in the number of bowel movements
Stools harder than usual
Bowel still feels full after bowel movement
Feeling bloated

Many times constipation can be treated with over-the-counter remedies. However, you should see your doctor if you have any of the following symptoms:

Bowel movements don't improve after changing your diet and getting enough exercise
Abdominal or rectal pain
Bloody stool
Constipation alternating with diarrhea
Unexpected weight loss
Thin, pencil-like stools

Causes

Constipation is most often caused by a low-fiber diet, lack of exercise, dehydration, or delay in going to the bathroom when you have the urge to defecate. Stress and travel can also contribute to constipation or other changes in bowel habits.

Other times, diseases of the bowel (such as irritable bowel syndrome), pregnancy, certain medical conditions (like an underactive thyroid or cystic fibrosis), mental health problems (such as depression), neurological diseases, or medications may be the reason for your constipation. More serious causes, like colon cancer, are not common.

Among the medications that can cause constipation are:

Some pain medications
- Hydrocodone (Vicodin, Lortab)
- Hydromorphone (Dilaudid)
- Meperidine (Demerol)
- Oxycodone (Percocet, Oxycontin)
Anticonvulsants
- Phenytoin (Dilantin)
- Valproic acid (Depakote)
Antacids
- Gaviscon
- Maalox
- Mylanta
- Tums
Tricyclic antidepressants
- Amitriptyline (Elavil)
- Doxepin (Sinequan)
- Imipramine (Tofranil)
Antihistamines
- Diphenhydramine (Benadryl)
- Cetirizine (Zyrtec)

Constipation in children often occurs if they hold back bowel movements when they aren't ready for toilet training or are afraid of it.

Diagnosis

Your doctor will perform a physical examination, which may include a rectal exam and a pelvic exam if you are a woman. He will check your medications to make sure they are not causing the problem, and may run several tests to diagnose any underlying illness. The following tests may help diagnose the cause of constipation:

Blood tests
Stool studies
X-rays of the abdomen
Upper GI series (to look at the esophagus, stomach, and upper part of the small intestines)
Barium enema (to look at the colon)
Proctosigmoidoscopy (an examination of the lower bowel) or, depending on the symptoms, a colonoscopy (an examination of the entire colon from the inside)

Preventive Care

Avoiding constipation is easier than treating it, but involves the same lifestyle measures:
Eat lots of fiber.
Drink plenty of fluids each day (at least 8 glasses of water per day).
Exercise regularly.
Go to the bathroom when you have the urge. Don't wait.

Treatment Approach

Most mild cases of acute constipation can be treated with over-the-counter laxatives. However, these medications are only designed for short-term use. Chronic constipation can often be prevented or treated with a combination of changes in your diet, drinking more water, and getting enough exercise. Your health care provider may talk with you about your bowel habits: For example, if you consistently delay going to the bathroom when you feel the urge, you could make constipation worse. Your doctor may have you use a laxative or stool softener or suggest a bulk-forming agent, such as psyllium, bran, or methylcellulose. In addition, certain herbs may help promote bowel activity. Use laxative herbs with caution because, like medications, they may become less effective if you use them constantly.

Lifestyle

Getting enough fiber in your diet (20 to 35 g per day) helps prevent constipation. Vegetables, fresh fruits (especially dried fruits) and whole grains including wheat and bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, you must drink plenty of fluids (especially water) to help pass the stool. If adding more fiber to your diet causes gas or bloating, try adding fiber gradually.

Regular exercise also helps maintain good bowel movements. Even if you are in a wheelchair or bed, you can change position frequently and perform abdominal contraction exercises and leg raises. A physical therapist can recommend a program of exercises that's right for you.

Additional tips include:

Take time to eat, breathe slowly, and chew food thoroughly.
Cut back on high-sugar, high-fat foods.
Drink plenty of liquids.
Try a fiber supplement, such as Metamucil or Citrucel. Be sure to drink plenty of water, or these supplements could make constipation worse.

Medications

Your doctor may suggest that you use a laxative to relieve temporary constipation. However, laxatives should not be used long-term to treat chronic constipation. There are a number of laxative available, both over the counter and by prescription. Laxatives can interact with a number of medications, so talk to your doctor before taking one if you also take other medications.

Bulk-forming laxatives - Often prescribed first for constipation, they can work as quickly as 12 hours after use. They swell in the intestines, softening the stool and making it easier to pass. Bulk-forming laxatives are made of indigestible fiber and are safe for long-term use, but must be taken with enough water or they can cause obstructions in the intestines. In some people they may cause bloating and abdominal pain. Bulk-forming laxatives include those made from psyllium (Metamucil, Fiberall), methylcellulose (Citrucel), and polycarbophil (FiberCon).

Stimulant laxatives - work by causing the muscles in the intestines to contract, moving the stool along. They are designed for short-term use, and can cause dehydration and problems with the body's electrolyte balance. Stimulant laxatives include Dulcolax, Correctol, Ex-Lax, castor oil, Senna, and Senokot.

Osmotic laxatives - increase the amount of water in your intestines, making stool softer. They can be quick-acting, but can cause fluid loss and electrolyte imbalances. Osmotic laxatives include lactulose (Cephulac), available by prescription, and polyethelyne glycol (MiraLAX); and saline laxatives, such as magnesium citrate and milk of magnesia.

Stool softeners - Often recommended after surgery, these laxatives make the stool softer. They are generally used in combination with stimulant laxatives, and can three days to work.

Lubricant laxatives - coat the stool and help it move through the intestine. The most common lubricant laxative is mineral oil. Mineral oil can have side effects; if it is accidentally aspirated (breathed in), it can cause pneumonia.

Suppositories - Suppositories, which are inserted into the rectum, may make it easier to pass hard stools (glycerin suppositories) or can be a stimulant laxative which is absorbed into the body (Dulcolax suppositories).

Enemas - Saline enemas work like osmotic laxatives; while mineral oil enemas work like lubricant laxatives. Enemas should not be used on a regular basis, and can cause electrolyte imbalances.

Tegaserod (Zelnorm) - a prescription drug used to treat constipation in people with IBS. Because if an increased risk of cardiac problems (including heart attack and stroke), Zelnorm is restricted by the Food and Drug Administration (FDA) to people who have found other treatments unsafe or ineffective.

Never give laxatives or enemas to children unless your doctor tells you to. People with any kind of bowel obstruction, abdominal inflammation, or kidney or heart failure should never take over-the-counter laxatives without talking to their physician.

Nutrition and Dietary Supplements

Adding more fiber to your diet usually helps relieve constipation. It is important to take any fiber supplement with plenty of water to avoid intestinal obstruction.

Psyllium is a kind of soluble fiber used as a bulk-forming laxative in products such as Metamucil. It comes from a shrub-like herb called Plantago ovata that grows worldwide. Each plant can produce up to 15,000 tiny, gel-coated seeds, from which psyllium husk is derived. Psyllium can help relieve both constipation and diarrhea, and is used to treat irritable bowel syndrome, hemorrhoids, and other intestinal problems. When psyllium husk comes in contact with water, it swells and forms a gelatin-like mass that helps transport stool through the intestinal tract.
Glucomannan (3 to 4 g per day) is another type of soluble fiber, that comes from the root of the konjac plant (Amorphophallus konjac). Several studies have indicated it may be helpful for constipation.
Probiotics, or "good" bacteria, keep the intestines healthy; however, studies using them to treat constipation have shown mixed results. Common types of probiotics include Lactobacillus, Bifidobacteria, and Sacchromyces boulardi.

Herbs

The use of herbs is a time-honored approach to strengthening the body and treating disease. Herbs, however, can trigger side effects and can interact with other herbs, supplements, or medications. For these reasons, herbs should be taken with care, under the supervision of a healthcare practitioner.

Herbs used for constipation fall into two categories: bulk-forming laxatives and stimulant laxatives.

Bulk-forming laxatives

Flaxseed (Linum usitatissimum) contains soluble fiber and is available as a powder or as whole or crushed seeds, which can be mixed with water or juice. Flaxseed is different from flaxseed oil, which is not used for constipation.

Other bulk-forming laxatives include:

Fenugreek (Trigonella foenum-graecum)
Barley (Hordeum vulgare)

Stimulant laxatives

Senna (Cassia acutifolia, Cassia angustifolia, Cassia senna) and Cascara segrada (300 mg one time per day) are used in over-the-counter laxatives. Both work by irritating the colon wall, causing muscles to contract, and are only for short-term use.
Aloe (Aloe vera/Aloe barbadensis/Aloe ferox) juice or aloe latex, a yellow, bitter liquid derived from the skin of the aloe leaf, is a powerful laxative. However, it can cause painful cramping and is not recommended. Other gentler, herbal laxatives from the same plant family as aloe (such as cascara and senna) are generally recommended first.

Homeopathy

Although few studies have examined the effectiveness of specific homeopathic therapies, professional homeopaths may consider the following remedies for the treatment of constipation based on their knowledge and experience. Before prescribing a remedy, homeopaths take into account a person's constitutional type. A constitutional type is defined as a person's physical, emotional, and psychological makeup. An experienced homeopath assesses all of these factors when determining the most appropriate treatment for each individual.

Calcarea carbonica - for constipation without the urge to have a bowel movement; for children who often feel better when constipated rather than when bowel habits are normal; this remedy is most appropriate for individuals who tend to be overweight, lack stamina, experience heartburn, and produce sour-smelling belches; the individual may also suffer from pica (a craving for something not normally considered nutritional, such as dirt, clay, or chalk) and milk sensitivity.
Nux vomica - for constipation accompanied by a constant urge to move the bowels, but with little success; or for constipation associated with overeating, alcohol, or drug use; this remedy is most appropriate for individuals who tend to be sensitive to noise, odors, and light
Silica - for constipation with the sensation that stool remains in the rectum after bowel movements; children for whom this remedy is appropriate may be wary of going to the bathroom; this remedy is most appropriate for individuals who tend to dislike cold temperatures but prefer cold foods and drinks
Bryonia - for constipation with large, hard, dry stools; food feels like a lump in the individual's stomach and he or she may suffer from headaches with pain in both temples that may worsen with motion; this remedy is most appropriate for individuals who tend to be disagreeable, prefer cool rooms with open air, and whose thirst is quenched with cold drinks
Lycopodium - for small, hard stools with flatulence and bloating following a meal; this remedy is appropriate for individuals, particularly children, who fear being alone and have worsened symptoms in the late afternoon and early evening

Other Considerations

Pregnancy

Constipation is common in pregnancy and is usually relieved by changing your diet and drinking more water. If you are pregnant, do not take any herbs or over-the-counter laxatives that are stimulant laxatives, because they might cause contractions. In fact, you should talk to your doctor before using any laxative if you are pregnant.

Prognosis and Complications

Passing large, wide stools may tear the mucosal membrane of the anus, especially in children. This can cause bleeding and the possibility of an anal fissure.

Supporting Research

Ashraf W, Park F, Lof J, Quigley EM. Effects of psyllium therapy on stool characteristics, colon transit and anorectal function in chronic idiopathic constipation. Aliment Pharmacol Ther. 1995;9:639-647.

Basch E, Bent S, Collins J, Dacey C, Hammerness P, Harrison M, et al.; Natural Standard Resource Collaboration. Flax and flaxseed oil (Linum usitatissimum): a review by the Natural Standard Research Collaboration. J Soc Integr Oncol. 2007 Summer;5(3):92-105. Review.

Capasso F, Borrelli F, Capasso R, et al. Aloe and its therapeutic use. Phytother Res. 1998;12:S124-S127.

European Scientific Cooperative on Phytotherapy (ESCOP). Psyllii semen: Psyllium seed. Monographs on the Medicinal Uses of Plant Drugs. 1997.

Eutamene H, Bueno L. Role of probiotics in correcting abnormalities of colonic flora induced by stress. Gut. 2007 Nov;56(11):1495-7.

Gray DS. The clinical uses of dietary fiber. Am Fam Physician. 1995;51(2):419-426.

Hillemeier C. An overview of the effects of dietary fiber on gastrointestinal transit. Pediatr. 1995:997-999.

Johanson JF. Review of the treatment options for chronic constipation. MedGenMed. 2007 May 2;9(2):25. Review.

Jonas WB, Jacobs J. Healing with Homeopathy: The Doctors' Guide. New York, NY: Warner Books; 1996: 164-165.

Kaçmaz Z, Kasiçi M. Effectiveness of bran supplement in older orthopaedic patients with constipation. J Clin Nurs. 2007 May;16(5):928-36.

McRorie JW, Daggy BP, Morel JG, Diersing PS, Miner PB, Robinson M. Psyllium is superior to docusate sodium for treatment of chronic constipation. Aliment Pharmacol Ther. 1998;12:491-497.

Odes HS, Madar Z. A double-blind trial of a celandin, aloevera and psyllium laxative preparation in adult patients with constipation. Digestion. 1991;49(2):65-71.

Paré P, Bridges R, Champion MC, Ganguli SC, Gray JR, Irvine EJ, et al. Recommendations on chronic constipation (including constipation associated with irritable bowel syndrome) treatment.Can J Gastroenterol. 2007 Apr;21 Suppl B:3B-22B. Review.

Ullman D. Homeopathic Medicine for Children and Infants. New York, NY: Penguin Putnam; 1992: 68-69.

Ullman D. The Consumer's Guide to Homeopathy. New York, NY: Penguin Putnam; 1995: 245-246.

Wald A. Chronic constipation: advances in management. Neurogastroenterol Motil. 2007 Jan;19(1):4-10. Review.

Youssef NN. Childhood and Adolescent Constipation: Review and Advances in Management. Curr Treat Options Gastroenterol. 2007 Oct;10(5):401-411.

Zuckerman MJ. The role of fiber in the treatment of irritable bowel syndrome: therapeutic recommendations. J Clin Gastroenterol. 2006 Feb;40(2):104-8. Review.

Review Date:
12/19/2007
Reviewed By:
Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Label Able: Methylcellulose

FitSugar — Tue, 27 Jan 2009 12:00:00 -0800

To save money and eat for my heart, I've been enjoying veggie burgers instead of hamburgers. While checking labels, I noticed the ingredient methylcellulose on the All-American Grilled Boca Burger.

This ingredient is derived from cellulose and used as a thickener and an emulsifier to bind ingredients together. It's what helps keep all the veggies and grains together in one compact patty. This ingredient is found in many processed foods.

Methylcellulose also has another surprising use. To find out what it is read more.

This ingredient is a soluble fiber that comes in the form of a white powder, and when it gets wet, it forms a viscous gel. That's why it's the main ingredient in Citrucel pills, which are used to promote regularity. Don't worry - for most people, methylcellulose won't cause gas or bloating, but can help keep things moving in your digestive tract.

Travel Without the Tummy Troubles

FitSugar — Tue, 16 Dec 2008 09:00:00 -0800

Hooray for the holidays! Traveling for the holidays - not so much. Get ready for traffic, waiting in lines, flight delays, and possibly constipation. For some people, switching time zones or being away from home always upsets their digestive system. Here are some ways to keep things moving while you're on the move and ways to keep your tummy at ease.

Pack your own snacks, and include high fiber foods such as whole grain crackers, cereal, granola bars, dried fruit, pears and apples, and nuts. Avoid bananas and dairy products since these foods can block you up.
Thirsty? Opt for straight up water, and drink lots of it. Staying hydrated will help your body keep its natural flow.
Medicine may be necessary. Pack some Pepto in case you have heartburn or diarrhea. If you're bloated and haven't gone to the bathroom for over 24 hours, pop some Citrucel caplets. They add bulk to your food to help you go, without causing gas.

What else can help tame your tummy? To find out read more.

Once you reach your destination, definitely splurge on the sweets and eggnog, but don't stuff yourself silly. If your system isn't used to all the sugar, fats, and alcohol, it can really affect your stomach.
Load up on the fresh veggies before and during dinner. They'll fill you up so you eat less food, which will help prevent that bloated feeling. Plus the fiber will help you stay regular.
If your stomach is uneasy after eating, sip on peppermint tea or eat a ginger candy.
Get exercise daily while on your trip. Pack some fitness gear in your suitcase, go for a walk, hit the gym at your hotel, or ski with the fam. Exercise is a wonderful way to prevent constipation.

Source

Full of it?

FitSugar — Tue, 28 Nov 2006 02:00:00 -0800

Nobody likes that full, "something's not right" kinda feeling you get when you're (uh-huh) constipated. The best way to deal with the issue is to prevent blockage in the first place, by:

Drinking plenty of water, fruit and vegetable juices, and clear soup so you don't get dehydrated.
Getting daily exercise to keep things moving right along.
Eating lots of high-fiber foods like beans, whole grain and bran cereals, fruits (like apples and oranges) and vegetables (like asparagus, brussel sprouts, cabbage, and carrots.

Eat the skins of your fruits and veggies whenever possible - that's where the fiber is. If you're prone to not being able to move IT, try to avoid foods that have little or no fiber like ice cream, cheese, meat, and processed foods.

Aim to eat 25g of fiber a day. Which should be no problem if you eat 5 servings of fruits & vegetables and 3 servings of whole grain products daily.

Fit's Tip: If you're having trouble regulating your body solely with food, give Methylcellulose pills a try, like Citrucel. They are made of 100% soluble fiber and have no awful side-effects like gas, bloating or diarrhea.