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1. Constipation and bloating
2. IBS Constipation
3. Health Assessment
4. High Fibre Diet Planner
5. Reasons to Treat Constipation
6. Digestive System Animations
7. Constipation Symptoms
8. Constipation during Pregnancy
9. What to expect from a treatment
10. Treatment Advisor

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Avoiding constipation

Most people get constipated from time to time, and many people suffer bloating too. But while the most common symptoms are usually temporary, and include wind and cramps, a swollen belly and embarrassment, others symptoms might be longer-lasting:

• Being lethargic
• Headaches
• Feeling irritable
• Feeling 'fat'

How it happens

Constipation is just a build-up of food waste, but in severe constipation this waste can be days or even weeks old. It gets heavier so you feel more and more full, heavy and tired.

Transit time

Food should pass through the body in between 24-30 hours. When you are constipated, however, this can become several days or even a week. The bowel wall can become stretched and work less efficiently.

Avoiding constipation

Luckily, you can avoid constipation quite easily. Here are ten things you can do:

1. Get enough fibre.

The average adult should have 18 to 30 grams of fibre a day. Fibre adds roughage to your bowel movements so it is vital if you want to avoid constipation. Good laxative foods include strawberries, prunes, oranges and whole nuts with skins on.

Fruits and vegetables do not need to be eaten in massive quantities (this can lead to bloating, another problem!). It is more the regularity of five portions every day that makes the difference.

2. Get enough fluids.

If you don't drink enough fluids, your stools will become hard and this will make going to the loo more difficult and painful. You do not need to drink massive amounts of water, but eating a lot of fluid-rich foods, such as fruits, vegetables, soups and smoothies can also help.

3. Avoid packaged and processed foods

Many packaged foods and ready-meals have been refined, meaning the fibre has been removed. Vegetables are often over-cooked and obviously not fresh. The odd convenience meal is not a problem, but if you tend to get constipated, make sure you cook from fresh, and use vegetables and fruits whole, not peeled, therefore use potatoes with their skins on, etc.

4. Avoid tea and coffee in excess

The tannins in tea are thought to slow down intestinal transit, while the caffeine in coffee is a diuretic and this removes fluids from the body.

5. Are you on a diet?

If you are on a diet and therefore eating a lot less food in general, be aware that long periods without food will impact on digestion transit time. You should centre your diet round fruits, vegetables and high-fibre grains and pulses, and eat little and often.

6. Medications.

If you're on any medication, check it to see if it is constipation causing. Medicines which contain codeine, or many antacids, will quite often result in constipation. If you have to be on these medications, counteract the effect by eating more fibre and drinking extra fluids.

7. Manage stress

Stress can really add to your bowel problems. When stressed, the gut can become tight and restrictive and can delay the transit time of your food. Try having warm baths, massages, and taking regular exercise.

8. Exercise.

Exercising is a great way to get everything moving and walking is especially good and can help stimulate your bowels into action. Try taking a half-hour walk every day.

9. Get into a routine

It is impossible to get a regular bowel movement if your body does not get regular food. Changes to routine are a cause of constipation, and it is common to be constipated on holiday, for example, when new and unfamiliar foods might be eaten. At times like these you might need a little extra help with a gentle constipation remedy.

10. Take particular care in times of increased hormonal activity

Pregnancy, menopause and the monthly period often have the effect of causing constipation. One of the best remedies is gentle exercise, especially walking and cycling, both of which are safe during an established pregnancy. However, if you are unable to exercise when you are hormonal, you might wish to take a gentle laxative.*

* Medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine in pregnancy.

• View interactive animations of how the digestive system works »
• Find out what the symptoms of constipation are »
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