Constipation: Here’s How You Can Prevent It
Surely you’ve experienced constipation and the discomfort it brings. Who hasn’t? Well, at such times maybe you’ve wondered what you can do to prevent it from happening again and support healthy bowel movements.
In this post we’ll show you how to make dietary and lifestyle changes to prevent chronic constipation.
Healthy Eating to Prevent Constipation
The first level of defense against constipation is a healthy and balanced diet. A well-balanced diet typically includes lean protein, low-fat dairy (or dairy substitute), healthy fats, whole grains, and plenty of fruits and vegetables.
Whole grains, fruits, vegetables, nuts, seeds, and legumes all have something in common: they’re good sources of dietary fiber.
Fiber is found in the parts of a plant that are not easily digested or absorbed in the digestive tract; therefore, it passes through easily. As a result, fiber assists in moving digested food through the gastrointestinal tract, ultimately preventing constipation.
How much fiber is enough? According to the American Heart Association, total dietary fiber should be 25 to 30 grams per day—from food, not supplements.
According to the United States Department of Agriculture, a small apple contains approximately four grams of dietary fiber, and a cup of oat cereal contains about 3 grams of fiber.
Having a bowl of oatmeal for breakfast, whole-grain bread for your sandwich, or whole grain crackers for a snack will boost your fiber intake.
If you’re not currently consuming a high-fiber diet, start increasing your fiber intake very slowly to avoid any undesirable gastrointestinal symptoms, like bloating or flatulence. Gradually increasing your fiber intake helps your digestive system adjust better.
When increasing dietary fiber, be sure to stay adequately hydrated, as hydration also plays a crucial role in preventing constipation.
Exercise to Prevent Constipation
Lifestyle modifications also have an important role in preventing constipation and improving bowel habits. According to the Mayo Clinic, regular physical activity is recommended to help prevent constipation.
The 2020--2025 Dietary Guidelines for Americans recommend that adults participate in at least 150 to 300 minutes of moderate aerobic physical activity each week and at least 2 days of strength-training activity.
When it comes to exercise, choose an activity you enjoy so as to avoid viewing exercise as a chore. Whether it is taking a brisk walk with someone, playing your favorite sport, or listening to your favorite tunes while working out at the gym, a fun activity will make you much more likely to stick with your routine.
Generally, the powerful combination of regular physical activity along with adequate water and dietary fiber intakes will help prevent constipation and promote overall health.