PREVENTION OF CONSTIPATION

Although constipation is common, you can take several steps to prevent it, including making diet and lifestyle changes.

Fiber

Make sure you have enough fiber in your diet. Most adults do not eat enough fiber. You should have approximately 18g of fiber a day. You can increase your fibre intake by eating more:

• fruit
• vegetables
• wholegrain rice
• wholewheat pasta
• wholemeal bread
• seeds
• nuts 
• oats

Eating more fiber will keep your bowel movements regular because it helps food pass through your digestive system more easily. Foods high in fiber also make you feel fuller for longer.

If you are increasing your fiber intake, it is important to increase it gradually. A sudden increase may make you feel bloated. You may also produce more flatulence (wind) and have stomach cramps.

Fluids

Make sure that you drink plenty of fluids to avoid dehydration and steadily increase your intake when you are exercising or when it is hot. Try to cut back on the amount of caffeine, alcohol and fizzy drinks that you consume.

Toilet habits

Never ignore the urge to go to the toilet. Ignoring the urge can significantly increase your chances of having constipation. The best time for you to pass stools is first thing in the morning, or about 30 minutes after a meal.

When you use the toilet, make sure you have enough time and privacy to pass stools comfortably.

Exercise

Keeping mobile and active will greatly reduce your risk of getting constipation. Ideally, do at least 150 minutes of physical activity every week.

Not only will regular exercise reduce your risk of becoming constipated, but it will also leave you feeling healthier and improve your mood, energy levels and general fitness.