Proactive strategies and habits to prevent constipation and maintain healthy bowel function.
Consume 25-35 grams of fiber daily from whole grains, fruits, vegetables, and legumes. Gradually increase intake to avoid bloating.
Drink 8-10 glasses of water daily. Herbal teas and clear broths also contribute to fluid intake. Avoid excessive caffeine and alcohol.
Engage in daily exercise like walking, jogging, or yoga. Even 20-30 minutes of moderate activity stimulates intestinal motility.
Set aside 10-15 minutes after meals for bowel movements. The gastrocolic reflex is strongest after eating, making this optimal timing.
Don't ignore the urge to defecate. Delaying bowel movements can lead to harder stools and worsening constipation.
Maintain BMI within normal range. Obesity increases intra-abdominal pressure and can impair bowel function.
Reduce intake of low-fiber processed foods, dairy products, and foods that cause gas or bloating in sensitive individuals.
Practice relaxation techniques. Chronic stress can alter gut motility and contribute to constipation.
