Dietary patterns Archive

There are many ways one can try to avoid constipation. For example, lifestyle remedies may help—such as increasing dietary fiber, getting regular exercise, and drinking three to six cups of water per day. If those approaches don't work, doctors recommend using fiber supplements, such as psyllium husk (Metamucil), methylcellulose (Citrucel), or wheat dextrin (Benefiber). Another supplement that might help is magnesium. When all strategies fail, it may be time to try over-the-counter medication. One option is an osmotic laxative such as polyethylene glycol (Miralax).

Dietary changes, medications, and a lack of exercise often contribute to constipation in older women. Getting plenty of fiber and drinking four to six glasses of fluid each day are the best ways to prevent-and treat-constipation.

Some types of cheese, including Swiss and Gouda, are a good source of probiotics, but eat cheese in moderation.

Keeping the gut microbiome diverse is good for health and may even be tied to healthier aging. To maintain such diversity, it helps to eat a healthy diet that includes lots of fiber, which gut microbes eat. Also, exercise may be helpful to the gut microbiome, since exercise may change the rate at which material moves through the intestines. Other ways to promote a healthy gut microbiome including getting a dog, which exposes us to more microbes; quitting smoking, which relieves stress on gut microbes; and maybe eating more probiotic-rich foods, which may boost beneficial bacteria in the gut.

Pumpkin seeds are one of the best natural sources of magnesium, a mineral that's important for keeping blood pressure in check. They're also a good source of several other minerals, unsaturated fats, and fiber.