It is always better to prevent than to cure and that counts for constipation as well. Normal bowel movement rates vary from three times per day to three times per week, while one bowel movement per day is widely considered as optimal bowel movement rate and as a sign of healthy digestion.
Prevention of constipation includes similar measures like the treatment. To improve your digestion which is crucial for constipation prevention you should eat lots of foods high in fibers such as legumes, whole grain foods, unrefined foods and lots of fresh fruits and vegetables. Fibers are not digestible but they attract water, make the stool bulkier and make it easier to expel. If having a history of constipation it also might be wise to reduce the amount of “constipation foods” such as refined white foods, chocolate, black tea, products made with baking soda and prepackaged meals and snacks.
In addition to diet high in fibers make sure you drink at least 6 glasses of fluids per day. Fruit and vegetable juices especially freshly pressed are particularly helpful in regulating digestion. Drinking a glass of water before breakfast is also very helpful against constipation.
Constipation prevention also foresees adequate physical activity – at least 30 minutes of light to moderate exercise most days of the week. You are also highly recommended not to ignore the urge to have a bowel movement.
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