How to Avoid Constipation

Medically reviewed by Luba Lee, FNP-BC, MS

Last Updated: June 8, 2022 References Approved

Occasional constipation is common, but that doesn't make it any less of a pain. Fortunately, there are tons of easy lifestyle changes you can make to regulate your digestive system so you don't have to deal with constipation. From changing up your diet to staying active, there's a lot you can do to avoid constipation in the future!

1

Eat fiber-rich foods.

Fiber adds bulk to your stools, making them easier to pass. You need 24-36 grams of fiber per day. To do that, incorporate fiber-rich foods in every meal. Try foods like carrots, beets, broccoli and other cruciferous vegetables. Flaxseeds, chia seeds, and whole grains like wheat, bran, and oats are also great sources of fiber. You can get additional fiber from foods like:^{[1]
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- Lentils, black beans kidney beans, and other beans
- Peaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes
- Almonds, walnuts, and peanuts

2

Try fiber supplements if adding it to your diet isn’t enough.

Fiber supplements come in the form of powder you mix with water to drink. These can help you get your daily fiber intake if you struggle to get enough in your diet. Try supplements like psyllium or methylcellulose. Talk to your doctor before taking them if you have Crohn’s Disease or other bowel-related issues, as these supplements can cause complications in those cases.^{[2]
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- Fiber supplements, along with eating a high fiber diet, can sometimes result in gas, bloating, and abdominal discomfort.

3

Eat prunes.

Prunes are a natural source of concentrated fiber. They also contain sorbitol, which is a natural laxative.^{[3]
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Go to source} If you like the taste of prunes, try having some whole prunes or prune juice every morning. For best results, eat of ¹⁄₂ cup (0.12 L) of whole prunes every day.^{[4]
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- Prunes will help your stools move through your digestive system, preventing constipation.

4

Have a serving of yogurt every day.

Sometimes constipation is caused by an imbalance of bacteria in the gut. Eating yogurt that contains probiotics restores these beneficial bacteria that facilitate proper digestion. Try eating a cup with breakfast every day as a way of preventing constipation.^{[5]
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- If you don’t eat dairy, try vegan yogurt, which also contains helpful probiotics.

5

Drink plenty of water.

Dehydration leads to stools that are more difficult to pass. Make sure you drink water with every meal and any time you're thirsty to stay well hydrated.^{[6]
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Go to source} Aim to drink 8 cups (1.9 L) to 10 cups (2.4 L) of water a day.^{[7]
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- When you feel constipated, increase your water consumption immediately. It can prevent constipation from getting worse.
- Carry around a water bottle. It'll be much easier to drink more, and it can serve as a reminder to stay on track with a fiber-rich diet.

6

Avoid processed foods.

These foods are usually stripped of their healthy fiber content. Most of the time, it’s because they’ve been combined with a lot of white flour and sugar. Eating foods without enough fiber is hard on the digestive system and can eventually lead to constipation. These foods include:^{[8]
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- White bread
- Snack foods
- Fast foods
- Fried foods
- Dairy
- Candy

7

Cut back on alcohol.

Alcoholic beverages like wine and beer dehydrate you. Being dehydrated can make it much more difficult to pass stools. If you tend to get constipated often, you might want to consider cutting back on alcohol. Stick with just 1 glass per evening, or consider eliminating it entirely.^{[9]
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- Drink 1 glass of water (at least) for every glass of alcohol.

8

Get moving to improve your digestion.

Running, yoga, and other physical activities can all help keep you regular. ^{[10]
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Research source} If you’re worried about getting constipated, go for a brisk jog or walk to get things moving again. Aim for 30 minutes of exercise each day for a healthy routine.^{[11]
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9

Go to the bathroom when you feel the urge.

Putting off a bowel movement isn't good for your digestive system. Waiting too long to go to the bathroom is a common reason for constipation, so any time you get the urge, heed it.^{[12]
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- It can help to have a schedule. For example, you might want to plan to go to the bathroom and have a bowel movement every morning. Once you start this type of routine, your body will respond by staying more regular.

10

Squat over the toilet instead of sitting down.

Sitting on the toilet causes you to strain. It can also prevent you from emptying your bowels fully. Squatting can really help, as it encourages the anorectal angle to widen fully. This allows your bowel movement to pass a lot more easily. To decrease the risk of constipation, squat over the toilet with your knees bent.^{[13]
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- You can also get a small stool to prop up your feet so that you can sit down while also in a squatting position.

11

Try senna tablets or syrup.

Senna is an herb that can encourage the muscles in the bowel to relax. This helps you pass stools when you're constipated. Take senna tablets or syrup according to the instructions on the label, and talk to your doctor before taking the product if you have Crohn’s disease, are pregnant, or are breastfeeding.^{[14]
X
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Go to source} Senna can have side effects like diarrhea and stomach cramps, so talk to your doctor before using it. If you have a preexisting condition that affects your digestion it's especially important that you talk to your doctor first!
- Only try this method if other methods, like increasing fiber in your diet and drinking water, haven’t worked.
- Don't use senna for longer than 2 weeks.

12

Take castor oil to relieve constipation.

Castor oil irritates the intestinal lining, which prompts a bowel movement. Taking a teaspoon is an effective way to relieve constipation, but be very careful not to take too much, since it can lead to gastrointestinal problems like diarrhea. Talk to your doctor before trying out this method if you are pregnant, breastfeeding, or if you’ve noticed blood in your stools.^{[15]
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- Take the exact dose suggested on the packaging of the castor oil you buy and no more.

13

Drink dandelion tea as a natural remedy.

Dandelion root has been used as an herbal remedy for constipation for many years. Drink dandelion tea for mild constipation relief. More research is needed, though, to back up this method with scientific evidence.^{[16]
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- Side effects include upset stomach and diarrhea.
- Talk to your doctor before trying this method if you’re on medication, as it can have negative interactions with medications like antibiotics.
- You can buy dandelion tea that has been prepackaged, or buy loose dried dandelion root to make your own. Let it steep for five minutes, then stir in some honey to enjoy.

Expert Q&A

Question

I have faced constipation over the previous 4 years. I used almond oil, but couldn't get a favourable result. I am very worried about it. Can you please give me useful suggestions to get rid of this disease?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Start by drinking 8-12 glasses of water a day to keep hydrated. You should also decrease dehydrating beverages, such as caffeinated drinks and alcohol. Next, eat a fiber-rich diet and/or take fiber supplements, such as psyllium fiber. Make sure that you're exercising daily to keep your bowels moving. If necessary, try mild laxatives or senna tea to help you have a bowel movement. If nothing helps, talk to your healthcare provider to get to the root of your ongoing symptoms.

Warnings

If constipation alternates with diarrhea, persists for long periods of time, or blood is passed with stools, know that it is definitely time for a chat with the doctor.^{[18]
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Avoid harsh laxatives, especially when they are used long-term. It’s important to prevent constipation or ease symptoms when it occurs, but you can become dependent on laxatives over time.^{[19]
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