What we thought would be a minor foot surgery brought on more pain than my husband had expected. He usually declines strong pain relievers after a medical procedure, but not this time. For the first few days, he needed his prescribed meds to manage some intense pain.

If you’ve been there, you know that big-gun pain relievers can come with unwelcome side effects. At the top of the list for many of these products are constipation and the distress of slowed bowels.

In general, the basic instruction to prevent these maladies is to increase one’s intake of fluids, high fiber foods and physical activity. And while hubby normally does good on all three counts, it’s a bit difficult to be physically active when one foot is propped up in a recliner. That’s why his doctor recommended some extra help if needed.

Some remedies for constipation have to do with dietary fiber. Psyllium fiber, for example, is recommended by the American Gastroenterological Association (gastro.org) to treat mild, chronic constipation “not caused by an underlying disease.”

Psyllium is the outer coating of seeds from a plant primarily grown in India. It is a “soluble” fiber, which means it dissolves in water and forms a gel that pushes its way through the intestines to keep things moving.

Dosing with psyllium fiber is generally recommended for once or twice a day. And always — with any increase in fiber intake — it’s extremely important to consume more water. In other words, extra fiber requires extra fluids.

What about prunes (aka dried plums) and prune juice? This fruit and its juice provide both soluble and insoluble dietary fibers, which help stimulate the digestive tract to move the contents along their journey. Prunes and prune juice also naturally contain sorbitol, a sugar alcohol (not the alcoholic kind). This substance is poorly absorbed by the intestines. So as it travels down the digestive tract, sorbitol causes water to be drawn into the bowel. This softens the stool, which helps make the rest of the trip easier.

Studies have shown that consuming five prunes up to two times a day may help relieve the distress of chronic constipation.

For people who only need occasional help with constipation, some experts recommend products that contain senna, an herbal product. In fact, the U.S. Food and Drug Administration has approved senna as an over-the-counter laxative for short term use in adults and children over the age of 2.

On the prevention side, a general recommendation for healthy people is to include about 25 grams of dietary fiber in your diet every day … along with plenty of water. Think that’s easy? Start checking the dietary fiber content on your favorite foods and add them up for a day or two. The results might surprise you.

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