It is not always possible to prevent anal fissures, but you can reduce your risk by taking steps to avoid becoming constipated.

Some of the best ways to prevent constipation are outlined below.

Fibre

It's important to ensure you have enough fibre in your diet. Adults should aim to eat at least 18g of fibre a day.

You can increase your fibre intake by eating more:

• fruit
• vegetables
• wholegrain rice
• wholewheat pasta
• wholemeal bread
• seeds
• nuts

You can usually see how much fibre a food item contains by checking the nutritional information on the back of the packet.

Eating more fibre will keep your bowel movements regular, because it helps food pass through your digestive system more easily. Foods high in fibre also make you feel fuller for longer.

If you are increasing your fibre intake, it's best to increase it gradually, because a sudden increase may make you feel bloated. You may also experience increased flatulence (wind) and have stomach cramps.

Read more about how to eat a healthy, balanced diet.

Fluids

Make sure you drink plenty of fluids to avoid dehydration, and steadily increase your intake when you are exercising or when it is hot.

Try to cut back on the amount of caffeine, alcohol and fizzy drinks you consume.

Toilet habits

Never ignore the urge to go to the toilet, as this can cause your stools to dry and out and become harder to pass.

When you use the toilet, make sure you have enough time and privacy to pass stools comfortably.

Exercise

Keeping mobile and active can also help reduce your risk of getting constipation. You should aim to do at least 150 minutes of physical activity every week.

Not only will regular exercise reduce your risk of becoming constipated, but it will also leave you feeling healthier and improve your mood, energy levels and general fitness.

Read more about health and fitness.