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More about Constipation:
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Most Americans consume between 11–18 g of fiber a day. Consumption of 30 grams of fiber and between six and eight glasses of water each day can generally prevent constipation.
Thirty-five grams of fiber a day (an amount equal to five servings of fruits and vegetables, and a large bowl of high-fiber cereal) can relieve constipation.
Daily use of 500 mg vitamin C and 400 mg magnesium can prevent constipation. If symptoms do occur, each dosage can be increased by 100 mg a day, up to a maximum of 5,000 mg vitamin C and 1,000 mg magnesium. Use of preventive doses should be resumed after relief occurs, and vitamin C should be decreased to the pre-diarrhea dosage if the patient develops diarrhea.
Sitting on the toilet for 10 minutes at the same time every day, preferably after a meal, can induce regular bowel movements. This may not become effective for a few months, and it is important to defecate whenever necessary.
Fiber supplements containing psyllium (Plantago psyllium) usually become effective within about 48 hours and can be used every day without causing dependency. Powdered flaxseed (Linium usitatissimum) works the same way. Insoluble fiber, like wheat or oat bran, is as effective as psyllium but may give the patient gas at first.
— Maureen Haggerty
