Constipation is one of the most common digestive problem. It is a condition in which you have fewer than three bowel movements in a week, and your stools are hard, dry and small, making them painful and difficult to pass.
How can I avoid constipation?
1) Getting enough fiber in your diet, which makes stool bulkier and softer so it's easier to pass. Gradually increase the amount of fiber until you're getting at least 20 to 35 grams of fiber daily.
2) Limit foods that are high in fat and low in fiber, like cheese and other dairy product
3) Try to drink at least 8 glasses of water a day. Fluids make bowel movements softer and easier to pass. Watch your consumption of alcoholic beverages and caffeinated beverages such as coffee and cola drinks, which can be dehydrating.
4) Take more foods that rich in bioflavonoids (Red Bell Peppers or Sweet Peppers, Strawberries, Broccoli, Spinach)
5) Avoid irritating foods such as spicy food, citrus fruit and caffeine
6) Daily Exercise; Like walking a half-hour every day or swimming, running, aerobic, is another way to keep your blood and your bowels moving.
7) Probiotic supplements may improve constipation; the probiotic drink resulted in significant improvement in severity of constipation and stool consistency
8) Low magnesium intake was associated with constipation. Magnesium is found naturally in foods such as green leafy vegetables, nuts, seeds, whole grains and in supplements
9) Dried fruits such as apricots, raisin, fig are high source in fiber also prunes contain sorbitol which is a natural laxative.