Kaka me wē mō ngā terotero hauora Fibre and fluid for healthy bowels

Constipation is when you pass hard or painful poos or you go to the toilet less often than usual to empty your bowels.

Eating enough foods high in fibre and drinking enough fluids can prevent and help with constipation.

Every day have wholegrain foods 

Have at least one meal a day based around a wholegrain such as:

• wholegrain bread
• rolled oats
• brown rice
• wholemeal pasta
• barley
• quinoa.

Every day have at least 5 servings of vegetables and 2 servings of fruit

Choose a variety of different coloured vegetables and fruits. Leave the skins on if you can.

A serving is about a handful.

Every day drink at least 8 cups of fluid

Try to make at least half of your fluid intake water. To help you do this you can:

• take a water bottle with you if you are going out
• add a slice of lemon or mint to water to add flavour
• have a glass of water with your meal.

Milk, hot drinks and soup also count as fluids.

You might need to drink more during hot weather and during or after physical activity.

Check your wee (urine) to see if you are drinking enough. It should be clear or a pale lemon colour.

You may need more fibre to help your bowels move. To avoid getting stomach pains or bloating, it is best to increase your fibre intake gradually. Also make sure you drink plenty of fluids.

• Start the day with a high-fibre breakfast cereal. Try Weet-Bix, bran-based or oat-based cereals or porridge. Add fresh, canned or stewed fruit to your cereal.
• Choose wholemeal or wholegrain breads.
• Have wholegrain crackers or wholemeal pita bread instead of white bread and crackers.
• Check food labels for fibre content. Read the nutrition information panel on food packets and choose foods with at least 5 grams of fibre per 100 grams of food.
• Use wholemeal flour and rolled oats in baking and cooking.
• Add extra vegetables to soups and stews.
• Add lentils, split peas or chickpeas to soups and casseroles.
• Add raw or roasted nuts and seeds to salads, breakfast cereal and stir-fries to add some crunch.
• Make a salad based on a can of mixed beans.
• Leave skins on fruits and vegetables. Wash them well first.
• Try brown rice and wholemeal pasta.
• Try quinoa (a grain) in place of rice or add it to salads and stir-fries.
• Choose high-fibre snacks such as a small handful (30 grams) of raw or roasted nuts without added fat, hummus or peanut butter on wholegrain crackers, or fresh fruit. Kiwifruit are particularly helpful for constipation.