Although constipation is common, you can take several steps to prevent it.
Fibre
Make sure you have enough fibre in your diet. Most adults do not eat enough fibre. You should have approximately 18g of fibre a day. You can increase your fibre intake by eating more:
- fruit
- vegetables
- wholegrain rice
- wholewheat pasta
- wholemeal bread
- seeds
- nuts
- oats
Eating more fibre will keep your bowel movements regular because it helps food pass through your digestive system more easily. Foods high in fibre also make you feel fuller for longer.
If you are increasing your fibre intake, it is important to increase it gradually. A sudden increase may make you feel bloated. You may also produce more wind (flatulence) and have stomach cramps.
Fluids
Make sure that you drink plenty of fluids to avoid dehydration. You should drink at least 1.2 litres (six to eight glasses) of fluids a day and more when you are exercising or when it is hot. Try to cut back on the amount of caffeine, alcohol and fizzy drinks that you have.
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 30 minutes of physical exercise every day.
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.
