If you have less than what is normal for you, then you may be constipated, especially when the feces are harder than normal and cause you to strain during defecation. Exercise daily Heed your body's urge to defecate Drink 64 oz. of water daily. Caffeinated beverages are not the best choice. Even decaffeinated soft drinks are simply flavored sugar water, containing unneeded calories. Water is the best liquid to drink, being free of calories and drugs.
Fiber helps waste pass through the body more quickly, preventing the hard stools of constipation.
Fiber is found in foods such as beans and whole grains. It is also easily ingested in the form of nonprescription bulking agents. One of the most common of these agents is psyllium. It may be taken in the dosage listed on the label up to three times daily. Taken in this manner, it helps replace the fiber you may be missing in your diet.