Aging -- which none of us can avoid -- may be a factor in constipation, although this could be correlated to changes in habits, medications or health, rather than aging itself. "There are some age-related gut changes that predispose older individuals to constipation, including decreased elasticity of the colon wall, but diets low in fiber and water, along with inactivity, are bigger culprits," Rosenbloom says.

Promoting digestive health at home

It's important to talk to your doctor if you think certain medications or dietary supplements may be contributing to digestive symptoms, if you've noticed a sudden change in digestive symptoms, or if you also have unintended weight loss. Otherwise:

--Go for whole grains. Good sources of fiber include beans and lentils, fruits, vegetables and nuts, but Rosenbloom emphasizes the importance of whole grains. "It's hard to reach fiber goals without including grains, especially wheat bran. Bran fibers -- wheat, corn and oat -- are effective for preventing and treating constipation due to the high bulking effect and resistance to fermentation in the colon."

--Eat the peel. Rosenbloom recommends making "dirty" mashed potatoes or potato salad by leaving the peel on, scrubbing (but not peeling) carrots, and adding dried fruit to cereal or yogurt.

--Drink enough fluids. Dehydration can itself contribute to constipation, but staying hydrated also helps the fiber in your diet work more effectively.

--Reduce fried and high-fat foods. These tend to be low in fiber, which can contribute to constipation if they displace higher-fiber foods. They can also cause gas and bloating.

--Get regular physical activity. "Exercise helps all the muscles of the body, including the GI tract muscles," Rosenbloom says.

--Try "bowel training." "The urge to defecate usually only comes once a day, so ignoring it can lead to a reduced urge and subsequent constipation," Rosenbloom says. Give yourself adequate time to have a bowel movement at the same time every day.

--Go slowly. That goes for fiber and eating speed. Eating too quickly can allow excess air into the digestive tract, and increasing fiber too quickly can cause a temporary increase in bloating and gas.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)