Constipation- some recommendations

5-7 servings of fruits and vegetables a day.
Needs  20 -30 grams of fiber a day- each fruit or vegetable serving is about 3 grams of fiber.

Need to get there slowly- over a month- cause too much too soon leads to excessive gas
Fluid requirements-50 -60 ounces of fluid a day– 20 ounces of fluid- three times a day or 15 ounces four times a day.
Try to avoid sugar drinks- that have no fiber- and fill you up with empty sugar calories
Probiotics taken orally may help with the gas problem- look for one that has acidophilus and or bifidobacter in it.
Certain foods help your body make the healthy bacteria needed to help with the gas and they include: bananas, garlic, asparagus, onions, whole grain breads.
Include seeds and nuts in the diet for additional fiber.
Include Whole grains such as brown rice, steel cut oats, and quinoa,
Fruits with the skin on them

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