To help prevent constipation:
1.
Eat a high-fiber diet. Choose lots of high-fiber foods, including
fruits, vegetables, beans, and whole-grain cereals and breads. Aim to
consume 20 to 35 grams of fiber daily. Experiment to see if particular
fruits or vegetables have a laxative effect for you. Remember to add
fiber to your diet gradually to help reduce related gas and bloating.
2.
Limit low-fiber foods. Foods that are high in fat and sugar and those
that tend to be low in fiber content, such as ice cream, cheese and
processed foods, may cause or aggravate constipation.
3.
Drink plenty of liquids. The exact amount of water and other fluids you
should drink each day varies and depends on your age, s*x, health,
activity level and other factors. Limit caffeine intake, which can
worsen symptoms of constipation by causing dehydration.
4.
Exercise regularly. Engage in regular physical exercise, such as
walking, biking or swimming, to help stimulate intestinal function.
Getting at least 150 minutes of moderate exercise each week is
recommended.
5.
Heed nature’s call. Don’t ignore the urge to have a bowel movement. The
longer you delay, the more water is absorbed from your stool and the
harder it becomes.
6.
Try fiber supplements. Over-the-counter products, such as Metamucil and
Citrucel, can help keep stools soft and regular. Be sure to drink
plenty of water or other fluids every day, as taking fiber supplements
without drinking plenty of fluids may worsen constipation.
7.
Be careful about introducing stimulant laxatives. Habitual use of
agents such as Correctol and Dulcolax can make your colon dependent on
them and may require increasing dosages, eventually leading to problems
with your intestines. For occasional relief try a saline laxative, such
as milk of magnesia, which draws water into the colon to lubricate the
stool. Avoid giving children laxatives without a doctor’s approval.
