Answer:
A sensible idea for preventing constipation is to increase your fiber intake. Fiber is a type of carbohydrate that your body cannot digest. It helps to keep your digestive system healthy by adding bulk to your stool and making it easier to pass. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
Here are some tips for increasing your fiber intake:
• Eat plenty of fruits and vegetables. Aim for at least 2 cups of fruit and 2 1/2 cups of vegetables per day.
• Choose whole grains over processed grains. Whole grains, such as brown rice, whole wheat bread, and oatmeal, are higher in fiber than processed grains, such as white rice, white bread, and corn flakes.
• Add legumes to your diet. Legumes, such as beans, lentils, and peas, are a great source of fiber and protein.
• Eat a high-fiber breakfast. A high-fiber breakfast can help to keep you regular throughout the day. Some good choices include oatmeal, bran cereal, and whole-wheat toast with peanut butter.
In addition to increasing your fiber intake, there are other things you can do to prevent constipation, such as:
• Drinking plenty of fluids. Aim for 8 glasses of water per day.
• Exercising regularly. Exercise helps to keep your digestive system healthy and can help to prevent constipation.
• Avoiding sitting for long periods of time. If you have to sit for long periods of time, get up and move around every 20-30 minutes.
• Going to the bathroom when you feel the urge. Don't wait to go to the bathroom, or you may make constipation worse.
If you have constipation that is not relieved by lifestyle changes, talk to your doctor. There may be an underlying medical condition that is causing your constipation.