It’s go time.
I usually open this newsletter with a personal story — but this week’s topic is constipation, so I’ll spare you.
A lot of us fret about our regularity. But constipation is defined as fewer than three bowel movements a week, hard stool or difficulty passing stool. And at some point, it comes for most of us.
If you’re worried about your constipation, it lasts for three months or longer, or if you have a significant change in your bowel movements, it’s best to see a doctor, said Dr. Lin Chang, professor of gastroenterology at U.C.L.A. But if you’d simply like to get things moving, there are foods and drinks that can help.
Start with fiber.
Every expert I spoke with had some version of this advice: Dietary fiber is key. But only a few of us get the recommended amount: 21 to 38 grams a day, depending on your sex and age.
To manage constipation, ideally you need a mix of soluble and insoluble fiber, said Ethan Balk, clinical associate professor of nutrition at N.Y.U. Steinhardt. He said to think of insoluble fiber as adding bulk, which pushes waste through the colon, and soluble fiber as creating a gel-like consistency that eases its passage.
But if you’re adding fruits and vegetables to your regimen and your body is not used to it, you may experience bloating, pain or gas, Dr. Chang said. So it’s best to start slow, increase gradually and eat the foods you tolerate best.