PREVENTING CONSTIPATION. Next time you have that bloated, tired, all around weighed down feeling that doesn’t go away, ask yourself just this single question: when was the last time you went to the toilet? Yep, that’s what I thought.
Constipation is one of the roots of that tight waistband you are feeling during the day, that restless sleep you are having at night or that acne you got the next day. Just remember, these too shall pass – as long as you follow the tips we’ll provide which will give you the relief you badly need today while preventing any holdups tomorrow.
Being able to change the things you eat can extensively affect your digestive system and prevent you from becoming constipated. If constipation is a continuous issue with you and you have gotten sick and tired of dealing with it all the time, it’s probably time for you to rethink your diet and cut out some of the foods and lifestyle habits that result in this uncomfortable condition. By the time you are drinking more water, avoiding fried foods and eating more fiber, you’ll begin to find yourself constipation free.
But there’s more, let’s take a look at the things you can do to prevent constipation.
START WITH FIBER RICH FOODS
I’ll bet you’ve heard that fibers are good for your health but you probably don’t make it a priority to include them in every meal. But here’s the thing, adding fiber to your regular meals goes a long way in preventing constipation because they add bulk to your stool which makes it easier to pass the stool.
As an adult, you need an average of 30g per day so it’s advisable to incorporate at least one source into every meal. Foods that contain high levels of fiber include carrots, cabbage, lentils, black beans, peach, pear, strawberries, apples, avocado, prunes, almonds, peanuts and walnuts, oats, wheat and other whole grains, chia seeds, and flax seeds, among others.
CONSIDER FIBER SUPPLEMENTS
If for some reason you are unable to up your fiber intake with food then you can ensure your fiber intake is on point by taking fiber supplements. Many of those usually come in the form powders that you can mix with water before drinking and are made from the fibers obtained from animals and plants which have great benefits for humans.PREVENTING CONSTIPATION.
Do not forget that too much fiber can cause diarrhea so make sure you only take the doses recommended to you. There are different types of fiber supplements based on the function they perform.
For example, fiber supplements containing psyllium prevent constipation by bulking up your stool while those containing oligofructose and inulin stimulate the growth of good bacteria in your gut which also prevents constipation.
There are times that an imbalance of bacteria in your digestive system leads to constipation, therefore, consuming yogurts which are rich in probiotics helps to restore those essential bacteria and encourages proper digestion. If you are trying to prevent constipation, encouraging the balance of good bacteria in your gut goes a long way as well.
Consider having one cup of yogurt your breakfast on a daily basis to prevent constipation.
DRINKS LOTS OF WATER
Some people get constipated when their stools don’t have enough water to conveniently pass through their bodies. So when you get even a little dehydrated, it’s pretty easy to become constipated.
Therefore if you wish to prevent constipation, it is essential that you stay hydrated by drinking water whenever you have a meal and whenever you get thirsty. Your aim each day should be at least 8 to 10 cups of fluids daily.
Try to start each day with a glass of lemon and warm water for a healthy gut and carry with you a bottle of water as you go around for the day. This makes it easier for you to drink more and helps you stay on track with a fiber-rich diet.
Even if you are already constipated, still increase your intake of water as it can help prevent the constipation from getting any worse.PREVENTING CONSTIPATION.
STAY AWAY FROM PROCESSED FOOD
Any kind of food that has been processed and/or combined with sugar and white flour has been completely stripped of its healthy fiber. And when you consume foods that have no fiber, you make things hard for your digestive system and increase your risk of getting constipated.
The foods that are often referred to as processed foods include the likes of white bread, fast foods, dairy, fried foods, snacks, and candy. Try to avoid these foods and your gut will thank you.
REDUCE YOUR ALCOHOL INTAKE
Alcoholic drinks like beers, wines, whiskey and so on are known to dehydrate your body. As has already been stated, being dehydrated increases your difficulty to poop so if you are the type that is often constipated, you might want to try cutting back on your alcohol intake.
Reduce it to one glass per evening or quit it entirely – if you can. Regardless, when you do decide to indulge in alcohol, ensure that you drink a glass of water for every glass of alcoholic drink that you consume.
IF YOU FEEL LIKE POOPING, DON’T IGNORE THE FEELING
While you are out and about, you may decide to put off using the toilet, but this habit is pretty bad for your digestive system. When you wait too long to use the toilet, it usually results in constipation, so first things first, when you have the urge to poop, always heed it, never ignore it.
Maybe you are the type that isn’t comfortable using toilets outside your own home, or you just get too busy to be bothered, what you can do is have a schedule for your bowel movements. For example, you can plan to poop every morning after breakfast before you leave the house. After a while of trying this routine, your body will begin to respond by letting you poop regularly and at a specific time.