Although constipation is common, one can take several steps to prevent it, including making diet and lifestyle changes.
Making sure you have enough fibre in your diet can significantly reduce your chances of developing constipation. Most adults do not eat enough fibre. One should aim to have about 30g of fibre a day and can increase fibre intake by eating more: fruit, vegetables, wholegrain rice, wholewheat pasta, wholemeal bread, seeds, oats. Eating more fibre will keep yourbowel 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. Drinking plenty of water and other liquids including clear soups and fruit and vegetable juices will help prevent constipation. Liquids add fluid to the colon and bulk to stools, making bowel movements softer and easier to pass.