Tips for Preventing Constipation

When it comes to bowel movements, each of us is different. Having a bowel movement three times a week may be normal for one person, while daily bowel movements may be common for another. However, if you go less than three times per week, you may be constipated.

Symptoms of constipation can include:

• Hard, dry or lumpy stool
• Difficulty or pain when passing stool
• Feeling like not all the stool has passed

There are many possible causes of constipation. A lack of dietary fiber, not getting enough fluids and low levels of physical activity may increase the risk. Other causes may include health conditions such as celiac disease or irritable bowel syndrome. Sometimes certain medications or supplements may cause constipation, such as prescription drugs for depression, pain control, high blood pressure and Parkinson's disease. Over-the-counter medication, such as calcium and iron supplements, allergy medications and antacids also can increase your risk of becoming constipated.

Avoid Laxatives and Enemas

Sometimes people rely on laxatives and enemas to help keep their bowel movements regular. These over-the-counter treatments can be helpful. However, using them too often may worsen constipation. Before you reach for a laxative or enema, talk with your health care provider about any changes in your bowel movements.

Don’t Ignore the Urge to Go

Just as laxatives and enemas may do harm to your bowels, so might holding or restricting bowel movements when you have to go. Holding a bowel movement beyond the normal urge may affect muscle function and lead to constipation.

Choose Foods Thoughtfully

Consuming a variety of foods that include dietary fiber, such as fruits, vegetables and whole grains, along with adequate fluid intake may help keep your bowel movements regular and relieve constipation. Replace refined grains, like white bread and pasta, with whole-grain options to increase dietary fiber. This should be done gradually and while increasing fluid intake.

Being Active Is Important

Being active may help to keep your bowel movements regular. People who do not participate in regular physical activity may be more likely to become constipated.

How a Registered Dietitian Nutritionist Can Help

A registered dietitian nutritionist (RDN) can help assess the adequacy of the fiber and fluids in your diet. An RDN also can suggest options to help reduce your risk for constipation. To find an RDN in your area, search the Academy’s Find a Nutrition Expert database.