By Engracia S. Arceo, MPH, RMT
Constipation can be defined as having less than three bowel movements per week and the stool is hard and difficult or painful to pass. It is one of the most common gastrointestinal problems that even healthy people encounter from time to time. Your diet, lifestyle, lack of fluid intake and inadequate exercise all contribute to the occurrence of the problem. To avoid the abnormal bowel movement, here are tips to avoid constipation, that you can follow.
Diet
Your diet plays a crucial role in adding bulk to your stool. In most countries, the less consumption of fibers leads to an increase incidence of constipation. Health experts recommend that you should at least consume 30 grams of fibers per day. Products like whole wheat bread, less refined rice and corn, fruits and vegetables are high in fibers. Be sure to include them in your major meals to meet the recommended daily intake.
Fluid
Fluid is important in all body processes and this includes the passage of stool. The water serves as a lubricant during the bowel movement. As much as possible, drink 8 to 10 glasses of water per day and increase it as the environmental temperature rises. Other possible sources of fluid are fresh fruit juices.
