Constipation is a common, uncomfortable condition which is largely caused by an insufficient diet. However, if you have chronic constipation it is considered a colorectal disorder, which could be a sign of something more serious. For this reason, it is always worth seeking a proper diagnosis.
There are ways to prevent constipation before it becomes a problem. Here, you’ll discover some of the best tips to develop healthier bowels.
Increase your fibre intake
Eating fibre rich foods such as fruits and vegetables, are great for the gut. However, be wary if you have bowel sensitivity. Fruits which are high in fructose can cause a lot of gas so they should be avoided.
The average adult needs anything from 25g to 38g of fibre each day. It helps to intake different types of fibre rich foods as they contain different levels and types of fibre. Prunes, oats, pears, chia seeds and whole grains are all fibre-packed foods.
Drink plenty of water
It isn’t just what you eat which makes a difference, it’s what you drink too. To avoid constipation, you’re going to need to drink plenty of water each day.
When you don’t drink enough, the body starts to take water from your stools, making them harder. This in turn can make them harder to pass, increasing the risk of hemorrhoids as well as constipation.
Another reason you’ll want to increase your water intake is because it helps to prevent issues from consuming high-fibre foods. So, if you are looking to eat more fibre, increasing your water intake will ensure you don’t suffer with uncomfortable gas and bloating.
Partake in regular exercise
Did you know that exercise can also greatly reduce the risk of constipation? This is because it reduces the time it takes for your food to travel through the large intestine. As it takes less time to travel through, less water is absorbed from the stools, making them softer and easier to pass.
Exercise can also help to stimulate the contractions of the intestinal muscles. This in turn can help push stools out quicker.
Don’t wait to relieve your bowels
The final tip is to never wait to empty your bowels if you can help it. If you ignore the urge to go to the toilet, it causes the muscles of the rectum to tighten. This has shown to cause constipation over time. So, when you need to go, then go if you can.
These are some of the best tips to follow to prevent constipation. However, if you find that you constantly suffer with the condition, it is advised to seek a diagnosis from your doctor. Chronic constipation can highlight more serious issues so it is always better to be safe than sorry.
