How to prevent constipation

Constipation is a common condition which causes changes to your bowel habit. People will normally complain of difficulties, which may be that they are unable to open their bowels, have pain when they do, or notice they are going to the toilet less frequently than normally. They may also notice changes to the appearance of their stool, with some people describing hard, lumpy motions, whilst others reporting that the motions are either smaller or larger than normal. For some people it may be something that is short-lived, with episodes lasting days to short weeks. For others it may be a chronic condition that they may live with all their life.

Who does constipation affect?

Constipation is a common symptom that affects people of all ages. It is frequently seen in young children, typically around the time of potty training, although it can also affect babies¹. It is also more commonly observed in women, the elderly (particularly those aged over 65 years old) or during pregnancy².

What are the causes of constipation?

There are many possible causes of constipation. For some people it may be a combination of things that have led to the change in their bowel habit, whilst for others no obvious cause may be found.

The most common causes include:

Not eating enough fibre, which is found in fruit, vegetables, cereal and foods containing wholegrain
Dehydration – not drinking enough fluids
Not exercising enough – being less active or prolonged periods of sitting down or rest
Poor toileting habits – ignoring the urge to go to the toilet, not allowing enough time
Changes to your diet or routine
Medication side effects
Anxiety or low mood

How to prevent or treat constipation?

Many of the measures that are useful in the prevention of constipation are also important in the treatment of the condition.

Make changes to your diet

Ensuring you are eating a healthy well-balanced diet is important, particularly increasing your intake of fruit and vegetables that are higher in fibre such as prunes, apples, pears, grapes, strawberries, raspberries and avocados
Increase your fibre intake. Foods that are high in fibre include wholegrain products such as bread, pasta or rice. Oats and certain breakfast cereals are also known to be good sources of fibre
Increase your intake of water and other fluids whilst avoiding alcohol

Increase activity levels

Ensuring that you are exercising regularly, especially if your levels are below the national recommendations of at least 150 minutes of moderate, or 75 minutes of vigorous exercise spread over 4 to 5 days per week is important because physical inactivity has been linked with constipation³

Review toileting habits

Ensuring you allow enough time, in a relaxed environment is important, especially for those suffering from constipation
Do not ignore the urge to go to the toilet, listen to your body when it is telling you that you need to go. Delaying this can lead to slower transit time of stool through your intestine leading to constipation

Seek specialist help

The use of medication such as laxatives may sometimes be required for people to help open their bowels. For some people this may only be for a short time, although for others this may be longer term. Asking the advice of a medical professional is important who will be able to guide you on what treatment is suitable

Things to watch out for

Monitoring your bowel health is important, because changes to your bowel habit can sometimes indicate something more serious. Tests such as MyHealthChecked’s Bowel Health Rapid Test is a simple test people can perform at home. If your symptoms persist for 6 weeks, it is important that you speak with a doctor who will want to ask some further questions and may then arrange some further tests.

References

1. BMJ Best Practice (2019) Constipation in children. BMJ Publishing Group.

2. Werth BL, Christopher SA (2021). Potential risk factors for constipation in the community. World J Gastroenterol.

3. NHS. (n.d). Constipation in adults.