How to Avoid Constipation

Constipation is a condition characterized by hard stools, bloating, straining and discomfort. To avoid constipation, focus on maintaining regular bowel movements through dietary and lifestyle changes.

Increase your fibre intake gradually by eating a variety of fibre-rich foods like fruits, vegetables, beans, lentils and whole grains. Drink plenty of fluids, particularly water, to keep stools soft and facilitate fibre's effectiveness. Stay physically active through activities like walking, swimming or cycling, which can stimulate bowel movements.

Avoid ignoring the urge to use the toilet; instead, try to go when needed. Establish a regular toilet routine, such as visiting the bathroom at the same time each day. Incorporate fruits and vegetables into your meals for additional fibre and fluids. Choose whole-grain options over refined grains for increased fibre content. Include legumes like beans and lentils in your diet for a fibre boost.

Be mindful of low-fibre processed foods, which can contribute to constipation. Certain medications may also cause constipation, so consult a healthcare professional if you suspect a medication is the cause. When using the toilet, maintain a comfortable position by elevating your knees, which may ease the passage of stool. If lifestyle changes do not alleviate constipation, consult a pharmacist or healthcare professional for further guidance.

Seek medical attention if constipation persists, is accompanied by alarming symptoms, or is linked to an underlying health condition.