The American Dietetic Association recommends that people include 20 to 25 grams (0.7 to 1.2 ounces) of fiber a day in their diet. However, most Americans eat only 5 to 14 grams of fiber a day, according to the National Center for Health Statistics. Some people avoid fiber because it may be associated with gas and bloating. However, gradually adding fiber to a diet can help to avoid such side effects.

2. Do not suppress the urge to have a bowel movement.

Withholding or delaying the release of stool is sometimes done to avoid using public toilets, because it is inconvenient or because a person is busy. It can also occur as the result of severe emotional distress. However, repeatedly resisting the urge to defecate can lead to insensitivity of the intestines. The usual urges are no longer felt and constipation results.

3. Do not rush a bowel movement.

Some people may try to rush through a bowel movement for many of the same reasons that they may attempt to suppress the urge to have a bowel movement. However, doing this may cause you to pass less stool than you need during the bowel movement.

Such rushing also tends to tend to excessive straining during the bowel movement. This straining is associated with many conditions that can cause or worsen constipation. Allowing sufficient time for undisturbed visits to the bathroom can help prevent constipation.

4. Get plenty of exercise.

Exercise stimulates intestinal activity, helping to regulate bowel movements. It speeds up the passage of food through the digestive system, giving the colon less time to reabsorb moisture from the stool. Swimming, walking or other regular forms of exercise can help you avoid constipation. A lack of exercise or too much bed rest can lead to constipation.