We have discussed why adequate, but not excessive water intake is necessary to avoid constipation. The other major dietary component is undigestible fiber which forms the bulk of the stool. If a woman is dieting, or in the case of elderly women who just have a decreased appetite or require dental soft foods, the lack of a usual volume of food will lead to constipation. This may also occur at the time of surgery or hospitalization for illness when the amount of food is restricted. A diet consisting of breads, rolls, pastries, bagels, pretzels, noodles, desserts and dairy products leads to very hard stools, while one with fruits, green vegetables, whole grains, beans and nuts will soften the stool.
Coffee stimulates the colon.
Flaxseed is a good natural laxative and there are even some cereals that have it added. Vitamin C and magnesium supplements may also help with constipation but you have to be careful not to take too much. At your age of 69, you have to be careful that the constipation problem is not just due to eating too small amounts of food and drinking too few liquids. Sometimes the stool seems to get to the rectum and the feeling of a need to defecate is present, but an individual just cannot move their bowels at all. One is where there is a herniation of the rectal wall through the pelvic diaphragm muscles called a rectocele.