How to Avoid Constipation

Constipation is a very uncomfortable condition that easily be prevented.

This is a condition where you have less than 3 bowel movements in a week. You may also experience straining during defecating when you have constipation. Here are some tips you can follow to avoid constipation.

Risk Factors

These factors increases your risk of having constipation.
Age. Older adults have slower metabolism than younger ones.
A sedentary lifestyle or inactivity, like being bed ridden for a long time, will make your circulation sluggish and slow your metabolism.

Insufficient fiber. Lack of fiber is the common reason people get constipated.

Inadequate fluid intake. Fluids are needed in order to digest food properly. If you don’t have enough fluids, foods will

not be digested properly. You’ll feel bloated all the time.
Some medicines can also cause constipation. Examples of these medicines are sedatives and narcotics.
Some chemotherapy drugs can also cause constipation.

Dietary Fiber

Dietary fiber, also known as roughage, can’t be digested by your body. Following a high-fiber diet has many benefits. Aside from preventing constipation, it also helps lower blood cholesterol levels and control your blood sugar level.

There are 2 kinds of fiber:

  • Insoluble fiber helps improve bowel movement and add bulk to your stool.
  • Soluble Fiber helps you control sugar and cholesterol levels in your body.

Sources of Fiber:
– Fruits
– Vegetables
– Beans and Legumes
– Nuts

For people younger than 51, a dietary fiber intake of 25 to 38 grams is recommended. Older people should take about 21 to 30 grams of roughage everyday.


Include fiber in your diet. Incorporating fiber in your meals isn’t very hard. You just have to know its sources and prepare meals using these ingredients.

Legumes and green leafy vegetables are not only reach in fiber. They are rich in magnesium, which is also important in avoiding constipation.

Eat fruits daily. Try to consume a variety of fruits everyday. Some fruits may have more fiber than others. These foods also contain anti oxidants that will help you get rid of toxins and wastes in your body. You can have dried or canned fruits, but remember, fresh fruits are always better.

Grains. Lessen your carbohydrates by choosing whole grain products. Buy wheat bread insted of white bread. Grains also help you reduce your chances of developing diabetes.

Drink enough water. Taking in about 2 liters of water everyday will help you avoid constipation. Monitor your intake of soda, coffee and tea. These drinks contain caffeine, which causes dehydration. When you don’t have enough fluids in your system, your body tries to conserve what it already has. This results to hard feces and straining on defecation.

Don’t eat large meals. Smaller meals are easier to digest than large ones. You can have small frequent meals during the day instead of eating 3 large meals. This is very effective, especially if you have a low metabolic rate, meaning that your body doesn’t digest foods as fast as it should be digesting them.

Exercise. Being active doesn’t only keep you physically fit. It help improves your digestive system and prevents your circulation from being sluggish.

Take medications carefully. Make sure that you’re aware of their side effects. If you develop constipation because of taking a certain medicine, inform your doctor about it. He may be able to give you a different kind of drug or treat your constipation.

Good bacteria. Not all bacteria are bad. There are those that are beneficial to your body. Yogurt has lactus bacilli that help improve your digestive functions.

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