any sudden changes in bowels should be checked out by a healthcare provider. here are some things you can do in the meantime: increase fiber: gradually increase fruits vegetables whole grains and beans/legumes. these foods contain fiber that help with constipation. it's recommended women (19-50) get 25g of fiber daily and for men (19-50) it's 38g. see getting enough fiber. stay hydrated: while increasing fiber make sure you get enough water. when you are dehydrated water is reabsorbed from stool resulting in hard stools. keep active: regular activity also helps relieve constipation. walking dancing and hiking are just a few ideas to keep your body moving. add fermented foods: look for ways to increase foods with probiotics such as yogurt kefir and probioitc drinks. adding a probiotic may help but the research is not clear on this. see probiotics and digestive health. manage stress better: anxiety worry and stress can all affect your gi tract. working on healthy ways to handle daily stressors can help! see stress management.
i have frequent constipation feeling bloated and have bowel movements around 4-5 days on average. large-hard stools. that are difficult to pass and i'm asking now because it's been getting worse the past year or so and effecting my every-day life. <negative_smiley> what should i do? are probiotic supplements a solution?