5 Ways to Avoid Constipation

When the contents of the bowels become backed up and hard, it causes the very uncomfortable and unhealthy condition known as constipation. The longer faecal material stays within the bowel, the more difficult it can become to go to the bathroom. It can also cause excess waste materials to be absorbed into the bloodstream.

There are methods available for constipation relief, such as laxatives and stool softeners. However, the best thing to do is to avoid it all together. Luckily, there are simple steps that can be taken to prevent constipation.

Drink Plenty of Water

Keeping well-hydrated can help keep the bowels well-lubricated and stool softened. Pure water is the best choice, although sugar-free flavouring can be added to make it less dull. Try to steer clear of caffeinated beverages, however, as these can have a diuretic effect and pull moisture out of the stool.


Eat High Fibre Foods Daily

Fibre not only adds bulk inside the bowel, but it also helps keep faecal material from sticking to the sides. Try to eat a selection of high fibre foods every day. Such foods include whole grains, fruits, and beans.

It is important to note that high fibre foods should be introduced gradually into the diet. This is especially true for anyone who currently does not eat a lot of fibre. Introducing too much fibre too quickly can result in unpleasant side effects, such as bloating and gas.

Keep Physically Active

Keeping even a moderate level of physical activity can help reduce the incidence of constipation. When the body is moving, the bowels are in constant motion and are able to work more efficiently. Even a short walk every day can help significantly.

Take Fibre Supplements

Although eating fibre found in food is the most ideal situation, there may be times when it is not possible or convenient. There are powder, liquid and tablet supplements available that can increase a person’s daily fibre intake. It is best to ask a physician before taking any supplement, as he or she would be able to recommend the best option for each individual.

Do Not Ignore Nature’s Call

When the urge to evacuate the bowels is felt, it is best not to ignore it. Delaying a bowel movement can cause the contents to back up and become impacted, causing constipation. Also, the longer material stays within the bowel, the more water is drawn out of it. This can cause a very dry and hard bowel movement, which can be quite uncomfortable.

Taking these easy, yet effective, steps everyday can dramatically decrease the incidence of constipation. Preventing this condition can save a person a lot of pain and discomfort, as well as aid in the overall health of the body.

Author Bio: Michelle is a Brisbane resident who loves travelling, food and writing. She is currently studying nutrition and writes blogs to inspire other health kick starters and hopes to encourage people to start focusing on their health.

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