🥗 Healthy Eating Habits to Prevent Constipation

Daipayan Ghosh
2 days ago
2 min read

By Dr. Daipayan Ghosh, Senior Consultant Surgeon

Robotics; Laparoscopy; Laser

Constipation is more than just an uncomfortable feeling — it can affect your quality of life, lead to complications like piles (hemorrhoids), and even increase the risk of hernia or fissures. The good news? With a few simple dietary changes, you can keep your digestive system happy and regular.

Let’s explore how your plate can help prevent constipation naturally.

🚰 1. Hydration: Your Gut’s Best Friend

Water helps move food through your intestines smoothly. Dehydration is a major cause of hard stools.

✅ Tip:

Aim for 8–10 glasses of water daily
Warm water in the morning can stimulate bowel movement

🌾 2. Load Up on Fiber

Fiber adds bulk to your stool and makes it easier to pass. There are two types:

Soluble fiber: Softens stool (found in oats, apples, flaxseed)
Insoluble fiber: Adds bulk and speeds up bowel movement (found in wheat bran, vegetables)

✅ High-fiber foods to include:

Whole grains: brown rice, oats, whole wheat roti
Fruits with skin: guava, apples, pears
Vegetables: spinach, beans, carrots, broccoli
Seeds: chia, flaxseed

🎯 Target: 25–35 grams of fiber per day

🍟 3. Cut Down on Constipating Foods

Limit intake of:

Fried or fast food
Processed snacks (chips, biscuits)
Too much dairy (especially cheese)
Excess red meat

These foods slow digestion and reduce stool bulk.

🕰️ 4. Don’t Skip Meals or Delay Bathroom Time

Eating at regular times keeps your gut rhythm steady. Holding in your stool can lead to hardening and worsening constipation.

✅ Tip:

Eat meals on time
Go to the toilet when you feel the urge — don’t delay!

🧘 5. Stay Active

Physical activity stimulates your intestines.

✅ Easy ways to stay active:

Walk 30 minutes daily
Try gentle yoga or stretches
Avoid long hours of sitting

🧴 6. Consider Natural Aids if Needed

Isabgol (psyllium husk) with warm water
Prunes or soaked raisins at night
But avoid overuse of laxatives, which can make your bowel dependent

🚨 When to See a Doctor

If you experience:

Constipation lasting >1 week
Blood in stools
Severe abdominal pain
Unexplained weight loss

Don’t ignore these symptoms — get evaluated for underlying issues like piles, fissures, or more serious bowel conditions.

✅ Final Word

Constipation is common but preventable. A fiber-rich diet, hydration, and a regular routine are your best tools. If you’re already suffering from chronic constipation or complications like piles, early medical help can save you from discomfort and surgery.

Need help? Book an appoint