9 Healthy Ways to Prevent Constipation

In addition to increasing your consumption of fiber, it’s very important that you do the same with water because without enough fluids, your condition can worsen
9 Healthy Ways to Prevent Constipation

Last update: 15 December, 2022

Constipation is a digestive disorder that occurs when your intestinal movements slow down. And, this affects its ability to remove waste from the body. So, it’s necessary to take healthy steps to prevent constipation.

Also, this is a common condition among today’s population because the majority of cases result from a sedentary lifestyle and poor dietary choices.

Constipation can reduce the quality of life for many people when food residues are retained in the colon. This is because it causes inflammation, gas, and discomfort.

However, the worst thing is that most people don’t know how to prevent constipation and treat it. So, this can result in the emergence of other digestive problems.

Fortunately, constipation is generally easy to treat with changes in your lifestyle habits by adopting some measures that will facilitate better digestion.

Today we want to share nine recommendations to prevent constipation.

1. Increase your fiber intake

oats and fiber to prevent constipation
First off, maintaining a diet with a lot of fiber is essential in promoting good digestion and healthy bowel movements.

Also, among other things, fiber helps prevent constipation and other digestive conditions such as:

  • Irritable bowel syndrome
  • Diverticulosis
  • Hemorrhoids
  • Ulcers

Some foods that are high in fiber include:

  • Whole grains
  • Chia seeds and flaxseed
  • Green vegetables
  • Apples and pears
  • Citrus fruits
  • Nuts
  • Berries and red fruits

Do you want to know more? See: 5 delicious vegan smoothies rich in vegetable protein and fiber

2. Limit your fat intake

First, foods that are high in fat not only reduce your metabolism. But, they also slow your digestion.

In other words, they take longer to break down. As a result, they  increases your likelihood of developing constipation.

Some of these foods include:

  • Sausages
  • Packaged snacks
  • Foods made with soybean and palm oils
  • Certain dressings or sauces
  • Pizza
  • Burgers
  • Hot dogs

3. Eat lean meats to prevent constipation

raw chicken and meats to prevent constipation
First off, eat is a primary source of high quality protein.

However, the fat content can make it hard to digest. So, it’s best to choose lean meats.

As a result, we suggest that you try eating more:

  • Pork
  • Chicken and turkey

4. Pay attention to when you eat

For starters, to prevent constipation, you should always eat your main meals at the same time every day.

Sure, it’s harmless to upset your schedule from time to time. However,  it’s generally best to have set times for breakfast, lunch, and dinner.

5. Increase your water intake

woman in sweatshirt drinking water to prevent constipation
Drinking water every day is one of the most important things you can do to prevent constipation and poor digestion.

And, this vital liquid binds to the fiber to create softer stools, which facilitate their passage through your colon.

6. Get regular exercise

First, regular exercise is essential for supporting your digestive system functions and preventing constipation.

Additionally, when you move your body it improves the passage of waste through the intestine. And, this facilitates its removal.

7. Add probiotics to your diet

yogurt, fermented cabbage, and pickles for probiotics to prevent constipation
Probiotics are foods made with live cultures that regulate your bacterial flora in the intestines. In turn, they improve digestive health and your immune system, and prevent constipation.

Additionally, regular consumption of these foods helps prevent gastrointestinal infections. And, they improve the breakdown of heavier foods.

Some recommended sources of probiotics are:

  • Kefir
  • Plain yogurt
  • Kombucha tea
  • Miso soup
  • Pickled cucumbers

8. Take natural laxatives

Natural laxatives are ingredients with digestive properties. In turn, they improve bowel movements and prevent constipation.

Additionally, these foods are usually packed with fiber, water, and antioxidant compounds. And, these properties improve digestion of the substances that usually slow down your digestion.

Some of them include:

  • Aloe vera gel
  • Papaya juice
  • Pineapple juice
  • Pitaya
  • Warm water with lemon
  • Kiwi fruit
  • Flaxseed water
  • Figs

9. Don’t wait to use the bathroom

woman in pain at her computer
Pay attention! Because, just like holding it when you need to urinate, not taking a bowel movement when you need to is bad for your intestinal and digestive health.

And, although it’s sometimes avoidable, it’s best to go to the bathroom any time your body signals that it is time.

Also, this prevents your colon from becoming inflamed, as well as the formation of gas and associated pain.

Are you having difficulty with constipation? Or, do you feel heavy or inflamed? You should follow some of these tips to prevent constipation from getting the better of you.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.