Prevention of Constipation

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This article provides a number of insights into how to prevent constipation. There are many very simple methods to follow that are listed below:
Add More Fluids

It's important to drink enough fluids. Hydrating fluids help maintain soft, easily passable stools. Try to drink water throughout the day. At least 8-10 eight-ounce glasses per day are recommended for constipation prevention.

Increase Fiber Intake
Fiber is essential because it helps stop all the water you drink from being reabsorbed into the bloodstream and having the rest leave your body in the form of urine. It is best to slowly add enough high-fiber foods to your diet to get 20 to 30 grams every day. Your stomach will need time to adjust or you may experience an upset stomach upset or gas. Some fiber-rich foods for the prevention of constipation include:

Eating at least two servings of fruit, such as apricots, peaches, pears, raisins, figs, prunes, dates, and dried fruits, each day is essential in constipation prevention.

Three servings of vegetables and legumes should be included in daily meals.

Whole-grain foods, such as bran flakes, bran muffins, graham crackers, oatmeal, brown rice, and breads that list whole wheat, stone-ground wheat or cracked wheat, are good sources.

Dietary and Lifestyle Choices for the Prevention of Constipation
Incorporate spices, such as cumin, coriander, turmeric powder, fennel and asafetida, into your recipes because they help make food more digestible.

Avoid white rice, white bread, and products that use white flour.

Limit foods with little or no fiber, such as ice cream, meat, chips, and pre-packaged frozen dinners.

Stay away from beverages that dehydrate the body, including caffeine, alcohol, and sodas.

Take 500mg of Vitamin C and 400mg of Magnesium on a daily basis.

Minimize high-fat, heavily sugared foods as well as fried foods, beans, gas-forming vegetables (cabbage, cauliflower and broccoli), nuts, and dried fruits.

Do not mix too many types of food within one meal.

Exercise more helps with the prevention of constipation. Consider walking regularly for about 20-30 minutes per day.

Try and relax after meals since this is usually when a body sends the urge to have a bowel movement.

Do not ignore the urge to have a bowel movement. By not acting on your body’s signal, the urge will go away and the stool will stall in your colon, drying up and making it more difficult to pass.

Spend no more than 10 minutes on the toilet or strain because these actions put undue stress on your body’s system.

Chew food thoroughly for better digestion.

Eat only when you are hungry and leave at least four hours between meals.

Regulate your sleep cycle to achieve the maximum rest possible.