What to avoid if you are constipated Avoid fatty foods, although essential fatty acids (fish and flaxseed oil) support regular bowel movements. Dairy, meat, highly processed foods (especially those made with white flour and sugar), soft drinks, and alcohol are difficult to digest and offer little or no fiber.

Help with constipation: food and diet At any age, the best way to get and stay regular is eating a high-fiber, plant-based diet: brown rice, fresh fruits, leafy greens, and whole grains. Particularly useful are foods high in pectin: apples, bananas, beets, carrots, citrus, and dried legumes.

One recent study finds that kiwifruit shortens bowel transit time, helping to relieve constipation. Prunes and figs make great natural laxatives. Food sensitivity to dairy and gluten can irritate the intestines and interfere with colon function.

Help with constipation: the supplements Psyllium seed powder, mixed in a glass of water or diluted cranberry juice, promotes regularity. Or sprinkle flaxseed over your food. Slippery elm contains a soothing natural fiber similar to flaxseed; look for it in capsules or in bulk.

Just be sure to drink plenty of water whenever you increase your fiber intake. Increasing your magnesium intake relieves constipation, but taking too much can cause too rapid propulsion of the stool, so be careful not to exceed a recommended dose. [source: Taste for Life]