How To Avoid Constipation

Avoiding constipation involves a combination of healthy dietary habits, regular physical activity, and good bathroom routines. Here’s a complete guide to help keep your digestion regular:

1. Eat More Fiber

Aim for 25–35 grams of fiber per day from:

Fruits: berries, pears, apples (with skin), prunes
Vegetables: leafy greens, broccoli, carrots
Whole grains: oatmeal, brown rice, whole wheat bread/pasta
Legumes: lentils, chickpeas, black beans

📝 Tip: Increase fiber gradually to avoid gas or bloating.

2. Stay Well-Hydrated

Drink at least 8 cups (2 liters) of water per day.
Increase intake during hot weather, exercise, or if eating more fiber.

3. Move Your Body Regularly

Aim for 30 minutes of moderate exercise (like walking, cycling, or yoga) most days of the week.
Physical activity helps stimulate bowel movement.

4. Don’t Ignore the Urge to Go

Go to the bathroom when you feel the urge—delaying can lead to harder stools.
Set a regular time (e.g., after breakfast) to sit on the toilet, even if you don’t feel a strong urge.

5. Establish a Bathroom Routine

Try to have a consistent daily schedule.
Relax and give yourself time to go—don’t rush.

6. Avoid or Limit Constipating Foods

Reduce processed foods, fried foods, excessive dairy, and red meat.
Cut back on caffeine and alcohol if they’re dehydrating you.

7. Use the Proper Toilet Posture

Elevate your feet with a small stool (like a Squatty Potty) to straighten the rectal canal.
Lean forward slightly—this helps reduce straining.

8. Consider Probiotics

Foods like yogurt, kefir, and fermented vegetables (sauerkraut, kimchi) may support gut health.
A probiotic supplement may help regulate your bowel movements.

9. Talk to Your Doctor If Needed

If constipation persists for more than a week or is painful, seek medical advice.
Your doctor may recommend stool softeners, fiber supplements (like psyllium), or check for underlying causes.