How to Prevent Constipation

Constipation, blockage, obstruction... however you wish to refer to it, it's unpleasant! Approximately 10 to 30% of people in the Netherlands experience it to some degree. In theory, you are considered constipated if you have fewer than three bowel movements per week, but this can vary for each individual. If you're accustomed to having two bowel movements a day, skipping a day might already indicate you're blocked. Therefore, always listen closely to your body! 

Constipation can manifest in various symptoms. If you recognise one or more of these symptoms, it may indicate that your bowels are not functioning optimally: 

What Causes Constipation? 

Constipation can have various causes such as insufficient fibre intake, inadequate water consumption, lack of physical activity, or medication. However, not being able to go to the toilet can also be a mental issue. Some people experience constipation during times of stress 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 problem, we recommend consulting a specialised therapist. If constipation is a physical issue, we have some tips for you.  

Drinking water is very important to maintain regular bowel movements. Drink at least 1.5 to 2 litres per day. It is best to start your morning immediately after waking 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 bowels. 

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

There is always an emphasis on eating enough fibre and drinking water, but 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 good fat digestion and also for keeping stools soft. It's essential to consume healthy fats daily from olive oil, nuts, avocado, and/or fatty fish so that the gallbladder is activated when the food mass moves from the stomach into the small intestine.   

Stay Active 

As mentioned earlier, it is beneficial to get moving immediately after waking 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 bowels active. If you have a desk job, ensure you do some exercises every hour or spend part of the day working standing up. Take an extra walk during your break or find an enjoyable activity that keeps you moving, such as yoga, foraging, birdwatching, gardening, or DIY projects. Activities with higher intensity, such as boxing, running, or crossfit, are also recommended if you frequently suffer from constipation. The key is to stay active! 

Procrastination Leads to Constipation 

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

If symptoms persist for more than a month and you experience fever and/or weight loss and/or blood in the stool, consult your GP.  

Author: Noëlle van Seggelen