• Exercise regularly to keep your bowels
  moving.
• Drink more water to keep your body
  hydrated and your stools from hardening.
  Aim for about eight 8-oz of water per day or
  whichever is appropriate for your body size.
  Use a water consumption calculator available
  on www.dietnation.com to figure out how
  much water is right for your body.
• Take in more fiber. Adults should aim for
  22 to 34 grams of fiber per day. Children are
  recommended to get 0.23g/lb of fiber per
  day (ex. a 30 lb child should take in about 7
  grams of fiber per day). You can get fiber
  from foods such as whole-wheat bread,
  beans, apples, prunes, raspberries, squash,
  broccoli and leafy green vegetables.
• If you can’t get enough fiber from your diet,
  there are supplemental fibers available over
  the counter. Look for soluble or insoluble
  fiber to be mixed in foods/drinks or try fiber
  gummies. Just make sure you drink plenty
  of water with it!

• Try to avoid eating foods that can worsen
  constipation such as cheese, meat, fast food,
  processed foods, and chips.
• Exercising can help stimulate bowel
  movements in mild cases.
• If you need over-the-counter treatment, try a
  laxative. They come available as a stool
  softener, osmotic agent, lubricant or stimulant.
• Osmotic agents (Miralax, Milk of Magnesium),
  stool softeners (Docusate, Colace) and
  lubricants (Fleet) help soften stools for gentle
  emptying.
• If these do not work, try a stimulant like
  Dulcolax or Senokot. Stimulants will make
  your intestines contract to help move stools
  but can also cause cramping as a side effect.
• Consult with a pharmacist or doctor on which
  treatment will work best for you.
• For constipation in kids, talk to a pediatrician
  or pharmacist for recommendations.

United States. U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES. National
Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, and Nutrition for
Constipation. National Institute of Health, 13 Nov. 2014. Web. 21 July 2015.
.

United States. U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES. National
Institute of Diabetes and Digestive and Kidney Diseases. Treatment for Constipation.
National Institute of Health, 13 Nov. 2014. Web. 21 July 2015. .