To help prevent constipation:
• Don’t skip meals
Balanced, regularly scheduled meals promote regular bowel function.
• Eat high-fibre foods
Emphasize fresh fruits, vegetables and whole grains at every meal. Increase fibre even more by adding 2 to 3 tablespoons of wheat bran to cereals and baked goods. Avoid Maida(super fine wheat floor)
• Drink plenty of fluids
Drink eight or more 8-10 glasses of liquid daily in the form of water, juice, milk, buttermilk, tea or soup.
• Increase your physical activity
Try to get at least 30 minutes of exercise such as walking, running or swimming on most days of the week.
• Answer the urge
When you feel the urge to go, don’t delay. Holding a bowel movement can foster constipation.
• Be flexible about ‘normal regularity’
Don’t fret if you’re not a once-a-day person. Some people have bowel movements several times daily, while others have them only three times a week.
• Ask your doctor about fiber supplements
If you’re having difficulty getting enough fiber in your diet, your doctor may recommend a fibre supplement. But food is still the best source of fibre.
• Don’t rely on stimulant laxatives
Habitual use of laxatives can make constipation worse. For occasional relief, try osmotic agents, such as milk of magnesia. Don’t use laxatives regularly without consulting your doctor.