Presented by Janice Hermann, PhD, RD/LD OCES Adult and Older Adult Nutrition Specialist Nutrition for Older Adults Constipation and Nutrition

Constipation

Constipation is a common problem for adults

Constipation Several lifestyle factors can help combat constipation

Fiber

Fiber can help reduce constipation Foods are the best way to increase fiber Fruits Vegetables Whole grains Dried peas and beans Nuts and seeds

Fiber Increase fiber in the diet slowly Drink plenty of water when increasing fiber Check with your doctor before increasing fiber

Water

Water can help reduce constipation Older adults need 6 to 8 cups of water daily Water can come in many forms: Water Juice Milk Soups Coffee Tea Soft drinks

Water Older adults are at higher risk of dehydration: Lower thirst sensation Lower body water Water loss Limiting fluid Incontinence Decreased mobility

Physical Activity

Physical activity can help reduce constipation.

Be physically active Dietary Guidelines recommend: 150 minutes moderate-intensity physical activity a week or 75 minutes vigorous-intensity physical activity a week

Summary Fiber – Eat the amount of fruits, vegetables and wholes grains recommended by the USDA Daily Food Plan each day Fluids - Drink 6 to 8 cups of fluid each day Physical activity - Get 150 minutes moderate-intensity physical activity a week