How to Avoid Constipation
To avoid constipation, try eating foods that are naturally high in fiber, such as broccoli, lentils, bran, and fruit. Alternatively, take a fiber supplement to make sure you're getting enough to stay regular. You can also eat a serving of yogurt a day to balance your gut bacteria, since constipation is often caused by unhealthy gut flora. Also, drink at least 8 cups of water each day since dehydration can cause constipation or make it worse.
Eat fiber-rich food. You've probably heard that fiber is good for you, but do you make it a priority to eat fiber at every meal? Doing so will go a long way toward helping you prevent constipation. Fiber adds bulk to your stools, making them easier to pass. You need 24 to 36 grams per day. These foods contain high levels of fiber and will prevent you from getting constipated. Try incorporated at least one at every meal: Carrots, beets, cabbage, cauliflower, broccoli, and other cruciferous vegetables Lentils, black beans kidney beans, and other beans Peaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes Almonds, walnuts, and peanuts Wheat, bran, oats, and other whole grains Flaxseeds and chia seeds Try fiber supplements. If eating high-fiber foods doesn't feel like it's doing the trick, you can make sure you're getting enough fiber by taking supplements. Most fiber supplements come in the form of a powder you mix with water and then drink. They are made with fiber content from plants and animals that's known to be beneficial to humans. Keep in mind that getting too much fiber can result in loose stools and other side effects, so be sure to take only the recommended dose. Adults should consume 25-38 grams of fiber each day, but many people eat far less. Aim to meet your fiber goal! Supplements that include psyllium, such as Metamucil or Konsyl, are geared toward dealing with constipation by bulking up the stools. Supplements that contain inulin and oligofructose can stimulate growth of beneficial bacteria in the intestines, which also reduces constipation. Eating a high fiber diet and/or taking fiber supplements can cause gas, bloating, and abdominal discomfort. Drink prune juice. Prunes are a natural source of concentrated fiber, and they also contain sorbitol, which is a natural laxative. If you like the taste of prunes, try having some whole prunes or prune juice every morning. Prunes will help your stools move through your digestive system, preventing constipation. Eat a serving of yogurt every day. Sometimes constipation is caused by an imbalance of bacteria in the gut. Eating yogurt that contains probiotics restores these beneficial bacteria that facilitate proper digestion. Try eating a cup with breakfast every day as a way of preventing constipation. Drink plenty of water. Constipation happens in part when your stools don't contain enough water to easily pass through your body. When you're a bit dehydrated, you can easily become constipated. Make sure you drink water with every meal and any time you're thirsty to stay well hydrated. Aim to get eight to 10 cups of liquids each day (or 32-40 ounces). When you feel constipated, increase your water consumption immediately. It can prevent the constipation from getting worse. Start your day with a big glass of warm water and lemon for better digestive health. Carry around a water bottle. It'll be much easier to drink more, and it can serve as a reminder to stay on track with a fiber-rich diet. Avoid processed foods. Foods that have been processed and combined with white flour and sugar are completely stripped of their healthy fiber content. Eating foods without fiber is hard on digestive system and can lead to constipation. These foods are common culprits: White bread Snack foods Fast foods Fried foods Dairy Candy Drink less alcohol. Alcoholic beverages like wine, beer and whiskey among others have a dehydrating effect. Being dehydrated can make it much more difficult to pass stools. If you tend to get constipated often, you might want to consider cutting back on alcohol. Stick with just a glass per evening, or it would be best if you eliminate it entirely. When you do decide to drink, make sure you have a glass of water for every glass of alcohol. Cut back on caffeine. Caffeine can sometimes help with mild constipation, since it's a diuretic, but it can make prolonged constipation worse, since it's dehydrating. If you have a three cup a day habit, you might want to cut back for awhile to see if it helps you avoid constipation. Try drinking just one cup per day, or switch to a low-caffeine tea. Don’t ignore it when you feel the urge to have a bowel movement. When you're on the go, you might put off going to the bathroom, but this isn't good for your digestive system. Waiting too long to go to the bathroom is a common reason for constipation, so any time you get the urge, heed it. It can help to have a schedule. For example, you might want to plan to go to the bathroom and have a bowel movement every morning. Once you start this type of routine, your body will respond by staying more regular. Be physically active. Running, yoga, and other physical activities improve digestion. If you're feeling constipated, try going for a brisk jog or walk to get things moving again. Exercising three or four times a week will help you stay regular and prevent constipation. Change your position when you use the bathroom. For some people, sitting on a toilet isn't the best possible position to help them easily have a bowel movement. Many have found that a squatting position makes the process go more smoothly. The easiest way to try this position is to prop up your feet on a stool while you're sitting, so that your knees are raised. You can get a small stool to prop up your feet. Try castor oil. This is a classic quick fix that really works. Castor oil acts as an irritant to the intestinal lining, causing a bowel movement to happen. Taking a teaspoon is an effective way to relieve constipation, but be very careful not to take too much, since it can lead to gastrointestinal problems if you overdose. Take the exact dose suggested on the packaging of the castor oil you buy, and no more. Avoid taking it before bed, since it may cause you to spend some time in the bathroom. Take a dose of epsom salt. The salt mixed with water acts as a laxative by helping hydrate your stool to make it easier to pass. Mix a spoonful of epsom salt into a glass of water and let it dissolve, then drink the solution. In an hour or so, the constipation should pass. Drink dandelion tea. Dandelion root that has been dried and made into tea has been an herbal remedy for constipation for many years. You may find relief from mild constipation by drinking dandelion tea every day. It's a safe and beneficial herb, though no conclusive studies have been conducted to prove it works. You can buy dandelion tea that has been prepackaged, or buy loose dried dandelion root to make your own. Let it steep for five minutes, then stir in some honey to enjoy. Consume senna tablets or tea. Senna is an herb that stimulates the muscles in the bowel to contract, enabling you to pass stools. It works well to relieve prolonged constipation, with other methods you've tried aren't effective. However, senna can have side effects, so talk to your doctor before using it if you have a preexisting condition related to your digestion. Don't use senna for longer than 2 weeks. 
Eat fiber-rich food. Try fiber supplements. Drink prune juice. Eat a serving of yogurt every day. Drink plenty of water. Avoid processed foods. Drink less alcohol. Cut back on caffeine. Don’t ignore it when you feel the urge to have a bowel movement. Be physically active. Change your position when you use the bathroom. Try castor oil. Take a dose of epsom salt. Drink dandelion tea. Consume senna tablets or tea. 