Go to the bathroom whenever you feel the need and avoid straining. This goes for urination, too. Mild exercise, like walking for twenty minutes three times a week, helps to keep your bowels moving. If you have joints that hurt, mild exercise in swimming pools will keep you healthy while the water helps support you. A diet low in fiber can cause constipation by decreasing the size and water content of stools produced.
Dietary fiber is found in plant foods.
This includes whole grain breads and cereals, fruits and vegetables, whole grains such as brown rice and whole grain pasta, and beans. Eat at least 25 to 30 grams of fiber each day. Most of us only eat about 8 to 10 grams per day. When increasing the fiber in your diet, it is best to do so slowly because fiber can cause gas and bloating. Start with small changes, and add a new source of fiber each week or two.