Let’s face it: constipation is not a fun subject to talk about. Words like bloat, cramps, and gas are not exactly terms you’d be texting with friends. But in our rushed lives, we rarely find time to sit and relax, let alone to sit and…well, you know where this is going.

Let’s take a look at what constipation actually is and then we’ll figure out what you can do to prevent being troubled by its uncomfortable symptoms.

The Dreaded C Word

Constipation is defined as, “a condition in which a person has fewer than three bowel movements a week or has bowel movements with stools that are hard, dry, and small, making them painful or difficult to pass.” These symptoms often pair with abdominal pain and gastrointestinal distress and depending on the way your body works, they can occur rarely or daily. Herewith are 5 tips for battling constipation:

1. Veg out: By including fruits and veggies at each meal and snack and by filling half your plate with Mother Nature’s bounty at lunch and dinner, there’s a good chance you’ll make a dent in your fiber needs for the day.

2. Find fluids: Without enough liquid in your diet, the fiber you consume will act like a cork instead of a plunger. Shoot for at least eight glasses of water, the ultimate all-natural stool softener, each day.

3. Be-Wholed:  Increasing your fiber intake through whole grains is a delicious way to have a moving experience and to help keep you satisfied. Whole grain breads and cereals will keep you fuller longer, help reduce cholesterol levels, smooth our blood sugar levels, and boost your weight loss efforts.

4. Beat bloat: Unfortunately, some of the greatest offenders, like beans, broccoli, cauliflower, and Brussels sprouts, are the foods that are the richest in nutrients, so totally avoiding such foods is not recommended.  You may want to consider taking a pass on your nightly frozen yogurt (which should be served with a topping of antacids) since this treat a major gas-producer! Ditching carbonated beverages could generate less belly bubbles, and avoid drinking through a straw or chewing gum so that you’ll swallow less air. The best bloat-beaters include drinking peppermint, chamomile, or ginger teas, and chewing on anise seeds or fennel.

5. Move it. Exercise gets things moving through your body to help you feel fit inside and out. Take a brisk walk, dance around your kitchen or jump up and down when your team scores a touchdown. Just do something to keep active.

If you experience any of the above issues, you might want to consult your health care provider but whatever you do, don’t rely on laxatives, pills, or potions as your road to relief. Recent warnings were posted by the Food and Drug Administration discouraging the overuse of over-the-counter products.

But this story is about eating together as a family, at the table. It doesn’t matter if the “table” is at home or at a restaurant; nor does it matter if the meal is breakfast, lunch, or dinner. What matters is having that family meal.

When you share a meal, you’re more likely to share a conversation, share a feeling, or share a memory. Studies have shown that families who eat together generally have healthier diets—richer in fruits and veggies but lighter on fried foods and fat—than families who don’t. Regular family meals have also been associated with higher grades and lower rates of substance abuse and depression in children.

So how can your table become a magnet for family members? These tips may entice them:

• Keep a pen and a blank piece of paper labeled “shopping list” on the counter. Your kids are more likely to eat the foods they request than the ones you choose for them. Even simpler: Type up a list of your family’s favorites so that everyone can just circle their desired items.

• Take your kids to the supermarket. When they are young, you can play food games with them, such as choosing food by color or shape. As they get older, you can teach them how to read food labels, an invaluable skill.

• Encourage your kids to get down and dirty in the cooking process. It’s exciting for them to eat food they prepared themselves. If you have several children, cook with each of them individually to impart cooking skills and knowledge about healthy eating.

• Have a family cook-off where each member is challenged to come up with something delicious and healthy using only a limited number of ingredients. Award prizes for the most creative, most colorful, and most interesting dishes.

• Assign designated nights where each child can choose the appetizer, main dish, side dish, or dessert. That way, each person feels like he has contributed to the meal. You may want to provide the options, though, so you don’t end up feeling like a short-order chef.

• Be spontaneous. If the weather is nice, eat in the backyard. Mix things up and have breakfast for dinner. Heck, maybe even eat on pillows on the living room floor. All that matters is eating together, as a family.

• Aside from healthy food, the most important item on the menu is good conversation. Start a fun dialogue or play games at the table to keep mealtime lighthearted. This is also a great opportunity to share the day’s events or what you’re all thankful for.

A great responsibility rests on parents’ shoulders because children mimic their parents’ behavior. It still brings me great joy to have cooking parties with my grown kids and to watch them make wise choices when they stock their own pantries and refrigerators. A parent’s chief goal should be to raise a child that is healthy—both physically and emotionally. A healthy diet is a great way to forge that path.