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5 Constipation Prevention Tips: Here's How to Find Quick Relief

5 Constipation Prevention Tips: Here's How to Find Quick Relief

Chronic constipation is a condition wherein a person finds it difficult to regularly pass stool. If you suffer from this condition, then these 5 constipation prevention tips can help give you some much- needed relief.

5 Constipation Prevention Tips

Constipation is an annoying problem that can cause a lot of discomfort, or even pain in some cases. If you suffer from constipation, it’s a good idea to not leave it be, because if left alone, it can potentially lead to more serious complications down the road.

These 5 constipation prevention tips should help you pass stools much easier, and also prevent constipation from happening in the future.

Eat more fiber

One of the most effective ways of constipation prevention would be to have more fiber in your diet. There are two types of fiber, namely soluble and insoluble fiber.

Soluble fiber is fiber that helps add bulk to our stool, as well as helps draw in water to our gut which helps soften stool. On the other hand, insoluble fiber makes it easier for food to pass through the digestive system.

Good sources of soluble and insoluble fiber include fruits, vegetables, grains, and nuts. Incidentally, these foods also contain a lot of vitamins and minerals that your body needs in order to stay healthy.

So if you’re looking to prevent constipation, as well as improve your overall health, prioritize eating foods with lots of fiber.

Drink more water

Another simple yet effective way of constipation prevention is to drink more water. You might have noticed that if you don’t drink enough water, your stool tends to be more dried out, and you might be more prone to constipation. This is because water helps soften stool, which makes it pass through our digestive tract much easier.

You don’t necessarily need to drink 8 glasses of water a day, since you can also get water from the food that you eat. The amount of water that the body requires also varies depending on how hot it is, as well as the level of physical activity that you engage in.

But in general, if you’re constipated, try drinking more water throughout the day. You don’t have to drink it all in one sitting, but just make sure that you have some water ready to drink nearby, and make it a point to keep track of how much water you drink.

Indigestion Due to Constipation: What’s the Connection?

Stay physically active

Staying physically active and engaging in exercise is another means of constipation prevention. Exercise not only helps keep your body fit and healthy, but it also helps maintain regular bowel movements.

You don’t even need to go to the gym or use any special exercise equipment. Walking around, jogging in place, or even going up and down the stairs for a few minutes can help keep your body active.

If you’ve been sitting down for long periods of time, it’s also a good idea to stand up and stretch, or walk around for a bit to stretch your legs and keep your body moving.

This way, you can keep your body fit and healthy as well as improve your bowel movements.

Try to pass stool after having a meal

One way to prevent constipation is to have regular bowel movements. One way of doing this is to try and pass stool after having a meal.

The reason behind this is after eating, your body is more conducive to passing stool. So if you’re having a hard time passing stool, it might be a good idea to try going to the toilet a few minutes after eating a meal.

This can help you have regular bowel movements, and also helps prevent constipation.

Take laxative medication

As a last resort, you can take over-the-counter laxative medication to help with constipation. It is important to follow the instructions carefully, as taking too much might cause you to have diarrhea instead. Always take medication as prescribed by your doctor.

However, it is not advisable to take laxatives frequently, since it could cause harm to your digestive system. Only take laxatives if you’re really struggling with constipation.

Learn more about Constipation here.

Hello Health Group does not provide medical advice, diagnosis or treatment.

Sources

Natural ways to relieve constipation – Harvard Health, https://www.health.harvard.edu/bladder-and-bowel/natural-ways-to-relieve-constipation, Accessed March 11, 2021

Constipation | Patient Education | UCSF Health, https://www.ucsfhealth.org/education/constipation#:~:text=Foods%20that%20are%20good%20sources,%2C%20wheat%20bran%2C%20and%20legumes., Accessed March 11, 2021

Management of Constipation, https://www.utoledo.edu/depts/csa/caringweb/constipation.html, Accessed March 11, 2021

Constipation – Symptoms and causes – Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253, Accessed March 11, 2021

Constipation: Causes and Prevention Tips | Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation-causes-and-prevention-tips, Accessed March 11, 2021

Constipation; Symptoms, Causes, Treatment & Prevention, https://my.clevelandclinic.org/health/diseases/4059-constipation, Accessed March 11, 2021

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Written by Jan Alwyn Batara Updated Jun 01
Medically reviewed by Elfred Landas, M.D.