How to Prevent Constipation

Constipation, whether you call it constipation or blockage, is unpleasant! Approximately 10 to 30% of people in the Netherlands experience it to some extent. Technically, you are considered constipated if you have fewer than three bowel movements per week, but this varies for everyone. If you're accustomed to having two bowel movements a day, missing a day might already indicate constipation. Always listen to your body! 

Constipation can present with various symptoms. If you recognise one or more of these, your intestines might not be functioning properly: 

What causes constipation? 

Constipation can have various causes such as insufficient fibre intake, inadequate water consumption, lack of exercise, or medication. However, not being able to go to the toilet can also be a mental issue. Some people become constipated during stressful times or have difficulty letting go, both literally and figuratively. Fear of defecation can also develop, particularly in children. If constipation is linked to a mental issue, we recommend consulting a specialised therapist. For physical causes of constipation, we have several tips for you.  

Drinking water is very important to maintain bowel movements. Drink at least 1.5 to 2 litres per day. It's best to start your morning with two large glasses (0.5 L) of lukewarm/warm water on an empty stomach. Get moving straight away and take a walk for at least half an hour to stimulate your intestines. 

Fibres stimulate intestinal peristalsis and, by attracting moisture, they ensure smooth and soft stools.

While the importance of eating enough fibres and drinking water is often emphasised, healthy fats are also crucial. Consuming healthy fats stimulates the release of bile. Bile is produced in the liver from cholesterol and stored in the gallbladder. Bile is important for proper fat digestion and also helps keep stools soft. Therefore, it's important to consume healthy fats daily from olive oil, nuts, avocado, and/or oily fish so that the gallbladder is activated when the food mass moves from the stomach to the small intestine.   

Stay active 

As mentioned earlier, it's good to get moving right after waking up once you've had your half litre of water. Additionally, it's important not to remain sedentary for too long during the day to keep your digestion and intestines active. If you have a sedentary job, make sure to do some exercises every hour or work standing for part of the day. Take an extra walk during your break or find a fun activity that keeps you moving, like yoga, foraging, birdwatching, gardening, or DIY projects. Activities with higher intensity, such as boxing, running, or crossfit, are also recommended if you frequently experience constipation. The key is to stay active! 

Don't delay 

When you need to go, go! Never delay bowel movements, as this can cause your stool to dry out and harden, leading to constipation or making bowel movements difficult. Straining to pass stool can cause haemorrhoids due to the pressure. Frequent delays can even make your intestines "lazy," contributing to constipation.  

Author: Noëlle van Seggelen