Constipation is a frequent complaint. This can be mild (small, hard stools) to severe (no bowel movements without a laxative).

Better Bowel Habits:

1. Fibre 1 or All Bran Cereals. Please check the label to be sure the fibre content is close to 15 grams per serving. Be sure to drink a glass of water while you are eating it and another one afterwards.
2. Fibre does not work without water. Coffee or juice does not help. If necessary, you can eat another bowl of cereal in the evening. That alone would give you 30 grams of fibre per day. Some bloating may occur but this just means that the bowel is starting to work. It should subside in time.
3. High Fibre Cookies (i.e. Bowel Buddies, etc.), breads and buns are available. Always drink a glass of water whenever you have fibre. Other foods high in insoluble fibre content include most beans, brussels sprouts, corn, peas, acorn squash, blackberries, raspberries and potatoes with the skin on. If your bowel movements tend to become too frequent or loose, decrease the amount of fibre.

Some Other Points:

• Wheat Bran 1-4 tbsp. (green Quaker box) may be added to the above cereals, or put in meatloaf, etc. Remember to drink water with it!
• If you wish to lose some weight, have cereal and water ½ hour before your main meal.
• Avoid white bread and other cereals with little fibre content.
• Fibre is an invisible chemical, not a stringy material that you can see.
• Fibre is an invisible chemical, not a stringy material that you can see.