Constipation: How To Prevent & Relieve This Painful Condition

At some point in your life, you have probably dealt with constipation! Sometimes it is occasional, like from a change in eating patterns or travel. Other times it is a constant issue that you can’t quite seem to get rid of!

Fortunately for you, I am going to give you some tips to help relieve constipation and to keep your digestive system regular.

It all starts with remembering the 3 F’s…Fluids, Fiber, and Fitness!

Drinking plenty of water helps prevent constipation!


Drinking plenty of fluids and staying hydrated helps keep the contents in your digestive system flowing. Water is the best choice for your daily fluids!

On the other hand, caffeinated beverages can be dehydrating and have the opposite effect. Also, avoid sugary beverages (here’s how). Especially since the calories in juice and soda add up fast!

Eating fiber helps relieve constipation.


Fiber is the most important nutrient for constipation because it activates the intestinal muscles and makes stool easy to eliminate. Whole foods are best! Therefore, include plenty of whole grains, fruits, and vegetables in your daily routine. The recommendation for daily fiber intake is 25g for women and 38g for men. 

Related: “Insoluble & Soluble Fiber: How Do They Impact Your Health?”

Consistently working out helps prevent constipation.


Lastly, don’t forget about fitness! Exercise not only benefits your cardiovascular system and muscles, but it helps keep your digestive system active. The recommended amount of exercise for adults is at least 30 minutes of physical activity, 5 days a week.

If fluids, fiber, and fitness aren’t enough you may need additional help from an over-the-counter stool softener or laxative.

Note: I highly recommend trying Dulcolax, MiraLAX or Senokot.

If you continue to struggle with constipation, schedule an appointment with your doctor or registered dietitian to rule out other medical issues and create an individualized plan.

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