How Can I Prevent Constipation?

Have you included fiber-rich foods in your diet (beans, vegetables, fruits, whole grains and bran)?

Have you reduced your intake of low-fiber food (processed foods, dairy products and meat products)?

Do you eat prunes?

Do you drink at least eight glasses of water a day?

Do you exercise regularly or try to be as active as possible?

Do you avoid delaying bowel movements?

Do you occasionally eat food that contains prebiotics (bananas, garlic, onions, chicory root) or probiotics (yogurt, kefir, sauerkraut, pickles, miso)?

Do you know how to deal with stress?

Based on your answers, there are several other ways that can help you prevent constipation. Try to include fiber-rich food in your diet. This type of food will make your stool bulky and soft, making it easier to pass. You should eat about 30 grams of fiber a day. You can eat wholegrain breakfast cereals and bread, brown rice, beans, vegetables and fruits. Prunes are very effective in preventing constipation. Try to reduce your intake of high-fat food, processed food, meat and dairy products. On the other hand, water is important for regular bowel movements, so you should drink at least 8 glasses of water a day.

Based on your answers, you know a lot about how to prevent constipation. You should never ignore the urge to pass a stool, because if you put it off, your stool can harden, making it harder to pass later. Try to be as active as possible, because regular exercise enhances bowel movements. Sometimes, a cup of coffee in the morning can help you pass the stool. Constipation can also be the result of an imbalance in the bacteria that live in your intestines, so it is good to occasionally eat foods that are rich in prebiotics (bananas, oatmeal) and probiotics (yogurt, fermented foods).