There is no way to guarantee the absence of constipation. However, there are many diet and lifestyle changes a person can make to help prevent constipation. In addition, patients with constipation may wish to check with their physician about medications they are currently taking, since some may cause constipation (e.g., iron supplements, antacids with calcium or aluminum, antidepressants, some pain pills). A physician may be able to recommend alternatives that do not cause or aggravate a patient’s constipation.

Diet and lifestyle tips to help prevent constipation include:

• Exercise regularly. Exercise helps to stimulate intestinal activity, speeding the passage of food through the digestive system. Swimming, walking or other regular forms of exercise can help a person avoid constipation.
  
  
• Eat a diet high in fiber. Fiber (whole-grain cereals and bread, beans, fresh fruits and vegetables) helps bulk up and soften stool, stimulating intestinal contractions that help move food through the digestive system. The American Dietetic Association recommends each person include 20 to 25 grams (0.7 to 1.2 ounces) of fiber a day in their diet – although most Americans eat 5 to 14 grams (0.2 to 0.5 ounces) of fiber a day, according to the National Center for Health Statistics. Gradually adding fiber to a diet can help to avoid problems with gas or bloating.
  
  
• Take fiber supplements. These types of bulk-forming laxatives can help prevent constipation. Patients may attempt to counteract the effects of a constipation-causing medicine with laxatives, such as fiber supplements. However, patients should consult with a physician before using any type of laxative since some may be habit-forming and may interfere with the absorption of certain medications.
  
  
• Avoid excessive fats and sugar. Foods high in fat and sugar may cause or aggravate constipation. Excess fat and carbohydrates can slow digestion, causing too much fluid to be absorbed from stool, making it hard and difficult to pass. On the other hand, patients who have problems absorbing fats and sugars may experience diarrhea, as stool becomes loose and greasy. Maintaining a balanced diet by avoiding excessive fats and sugar can help promote normal bowel function.
  
  
• Maintain consistent eating times. Eating meals on a regular schedule (at close to the same time every day) can promote normal bowel functioning and help prevent constipation.
  
  
• Use natural laxatives. Eating foods with natural laxative qualities (e.g., prunes, sauerkraut, green sprouts) can help prevent constipation.
  
  
• Avoid foods that are intrinsically dry, such as crackers, breadsticks, nuts and bagels.
  
  
• Drink plenty of fluids. Water and other fluids add bulk to stool, making bowel movements softer and easier to pass. The recommended daily amount of fluid is eight 8-ounce glasses. Caffeine (e.g., coffee, soda) and alcohol should be avoided since they have a dehydrating effect.
  
  
• Do not ignore the urge to defecate. Recognizing and responding to the body’s signals to defecate can help prevent constipation. Bowel movements that are purposefully withheld or delayed may lead to hard, dry stool that is painful to pass.  
  
  
• Make time for bowel movements. Allowing sufficient time for undisturbed visits to the bathroom can help prevent constipation.