Constipation and diet

There are many factors in your daily life which are important in the management of constipation. These are:

• Increased fibre intake in your diet or a food supplement.
The recommended daily uptake of fibers in adults is 25 to 35 grams daily.

• Make sure that you are taking enough liquids during the day.
It is recommended to drink 1.5 to 2 litres of liquids a day.

• Follow an active lifestyle, increasing your daily physical activity in accordance to your exercise capacity.
Regular exercise encourages normal bowel movement. Thirty minutes of moderate-intensity daily physical activity, including walking are required.

• Do not postpone the bowel movement.
The best time to poop is when you first feel like it. Early in the morning or shortly after lunch when your bowel muscles are more active, is the usual time to poop.

• Correct toilet posture.
While sitting on the toilet, place your legs on a box or a stool, so that your knees are slightly higher than your hips. Put your elbows on your knees. Relax your belly and hold your back straight.