Try to construct half of your plate with non-starchy vegetables. Some non-starchy vegetables you can eat include French-style green beans, lettuce and other greens, celery, mushrooms, radishes, asparagus, kale, broccoli, and cauliflower.
Alternatively, top off your salads and snacks with flax seeds. [2] X Research source You can also mix ground flax seeds into a variety of foods, such as yogurt, broth, or ground beef.
A single serving of most vegetables is about 2-4 grams of fiber. For example, a cup of spinach, swiss chard, or kale is also 4 grams. [5] X Trustworthy Source Michigan Medicine The University of Michigan’s medical center, which provides patient care, supports research, and educates the public on health topics Go to source You can also get fiber from eating small amounts of almonds, walnuts, oat bran, and rice bran.
The Institute of Medicine recommends that men drink at least 13 cups (3,100 mL) of water a day, while women should drink at least 9 cups (2,100 mL). [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you’re a big fan of coffee or tea, try lower-caffeine alternatives so you can still get the flavor you love. For example, go for decaf or half-caf coffee or tea, or drink an herbal tea.
Other juicy, low-starch vegetables include spinach, celery, lettuce, and zucchini.
You can also use flavor packets sweetened with small amounts of a sugar substitute, such as sucralose (Splenda), stevia, aspartame (NutraSweet), or saccharine (Sweet-n-Low). However, you do need to count these packets as a gram of carbohydrates because of the fillers in these types of sweeteners. [12] X Research source
In total, aim for 150 minutes of exercise every week, including some strength exercises like lifting weights or abdominal exercises. [14] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source
Look for the probiotic supplements containing L-plantarum (Lactobacillus-plantarum). It helps to maintain intestinal health along with a variety of other benefits, including reduced blood pressure and better immune function. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Bifidobacterium supplements may also help. Ask your doctor before starting any supplement. In addition, they can help you determine how often you should take a supplement.
Be sure to get the ground kind so that it dissolves easily. You should be able to find this supplement at health food stores.
One option is to use a stool softener. These loosen up your feces by drawing more water into them. In turn, the looser feces make it easier for you to go to the bathroom. A couple of examples of this type of laxative are MiraLax, Colace, and Surfak. These usually take 6 to 8 hours to work. Another type of laxative is a lubricant. Mineral oil is an example of this type. Lubricants are just what they sound like—they coat your colon and enable feces to pass more easily. You can also use milk of magnesia and lactulose, which are designed to help you pass feces by increasing liquid/moisture in your colon.
