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Bringing you the best health advice for your family

NHS Choices - Preventing constipation

(03/03/2014)

Although constipation is common, you can take several steps to prevent it, including making diet and lifestyle changes.

Fibre

Making sure you have enough fibre in your diet can significantly reduce your chances of developing constipation. Most adults do not eat enough fibre.

You should aim to have 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
oats

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 is important to increase it gradually. A sudden increase may make you feel bloated. You may also produce more flatulence (wind) and have stomach cramps.

Read more about eating a healthy, balanced diet.

Fluids

Make sure that 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. Ignoring the urge can significantly increase your chances of having constipation.

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

Exercise

Keeping mobile and active will greatly reduce your risk of getting constipation. Ideally, 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.

Health Advice