Constipation can make bowel movements difficult, painful or less frequent than usual. In many cases, simple changes to diet and daily habits can help prevent constipation and support regular bowel function.
Here are seven healthy habits that can help:
1. Eat more fibre
Fibre helps add bulk to stool and supports easier bowel movements. Include vegetables, fruits, beans, whole grains, oats, nuts and seeds in your diet. Increase fibre gradually to give your digestive system time to adjust.
2. Drink enough fluids
Water and other fluids help prevent dehydration and allow fibre to work effectively. Your individual fluid needs can vary depending on factors such as your health, activity level and environment.
3. Stay physically active
Regular physical activity can help promote normal bowel function. Walking and other forms of regular exercise can be incorporated into your daily routine.
4. Do not ignore the urge to go
Delaying a bowel movement when you feel the urge can contribute to constipation. Give yourself enough time and privacy to use the toilet comfortably.
5. Develop a regular toilet routine
Trying to use the toilet at a regular time each day may help establish more consistent bowel habits.
6. Make fibre-rich foods part of your regular diet
Choose foods such as beans, vegetables, fruits, wholegrain rice, wholemeal foods and oats rather than relying mainly on highly processed, low-fibre foods.
7. Review medicines with a healthcare professional
Some medicines can cause constipation. If you suspect a medicine is affecting your bowel movements, speak with a healthcare professional rather than stopping it yourself.
Constipation that persists despite self-care, or occurs with symptoms such as blood in the stool or ongoing abdominal pain, should be assessed by a healthcare professional.
English