"Foods like All-Bran, which are high in wheat bran fibre, are particularly effective when it comes to relieving constipation and some of the associated symptoms which leave you feeling bloated and sluggish."
Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat.
Whole grain or bran-based breakfast cereals
The bulking and softening effect on the stools can help calm IBS, relieve or prevent constipation, and may help prevent diverticulosis. Insoluble fibre also causes food to pass through the digestive system more quickly.
Stock up on whole grains to boost your fiber intake, too. Three-quarters of a cup of a ready-to-eat, high-bran cereal for breakfast supplies you with 14 grams of fiber; check the nutrient labels for the exact amount supplied by different brands. Other good cereal choices include shredded wheat and bran flakes.
Fiber: The presence of fiber in oats makes easy to digest and also helps in reducing constipation. Though cornflakes are not rich in fiber it is good for the heart and also prevents any problem related to the colon.
"The fiber content found in Shredded Wheat places it at the top of any high-fiber and healthy cereal list," explains Best.
Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.
If your stomach is upset, Mills recommends eating: Warm cereals like Cream of Wheat, Cream of Rice and oatmeal. Cold cereals like Cheerios, Rice Krispies, Rice Chex and Special K.
Wheat bran cereal
This type of cereal mainly contains insoluble fibre – an indigestible fibre sometimes called 'roughage'. This type of fibre is great for addressing constipation – just don't eat too much at once as it can cause bloating and gas.
Increase the amount of fibre in your diet, for example: cereals, e.g. All Bran®, Bran Flakes®, Weetabix®, muesli, fruit and vegetables and brown bread. You must however drink plenty of water: 1-1½ litres a day. Eat your meals slowly and chew food thoroughly. Try and take some exercise.
A typical meal plan for IBS sufferers
Breakfast - a bowl of high fibre cereal such as untoasted muesli, weetbix or porridge with fresh or tinned fruit and reduced fat milk or a calcium fortified soy milk and/ or wholemeal or grain toast with minimal margarine and honey or vegemite.
It can cause bloating; if someone is constipated, it can make that worse; and if they're loose it will make them looser,' says Professor Whorwell. 'So try eating refined cereals – Rice Krispies, white bread, white pasta, cream crackers – and avoid things like brown bread, Weetabix, Ryvita and digestive biscuits.
Foods containing high levels of soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Foods high in insoluble fiber include wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.
As breakfast cereals go, Weet-Bix is low in sugars, sodium and saturated fat, while being high in fibre. To make a balanced breakfast, we'd recommend adding skim/trim milk. This increases the protein in the breakfast, as well as being a good source of calcium.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
Try yogurt with probiotics, live bacteria that's good for your digestive system. It may help relieve constipation.