Chronic constipation?

Let's admit it — constipation affects nearly all of us at one time or another. But for some folks, it's a chronic problem; they have what is known as functional constipation. A few changes in habit, however, can improve their quality of life. Just remember the four F's:

Food.

We need about 21 to 38 grams of fiber a day to keep the colon speeding waste through the system; most Americans get about 11 grams, the American Dietetic Association says. High-fiber foods include vegetables, whole-grain breads, legumes (lentils and beans) and fruits.

Supplemental fiber.

For some folks, adding fiber to their diet isn't enough. For them, over-the-counter products containing non-soluble fiber, such as psyllium husks, bran or methyl cellulose, can help.

Fluid.

Dehydration plays havoc with our bodily functions, including hindering digestion and elimination. Aim for 10 8-ounce glasses of water a day.

Fitness.

Exercise accelerates movement through your intestinal tract and prevents excessive absorption. Even just a daily walk will help.