When you have fewer than three bowel movements per week, you are probably constipated. Your stool may be hard, dry, small and difficult to eliminate, says the National Digestive Diseases Information Clearinghouse, or NDDIC. One of the easiest ways to prevent constipation is to change your diet, since the most common cause of constipation is a diet that is low in fiber or high in fat.
Wheat Bran and Nuts
Insoluble fiber passes through your intestine almost completely unchanged and undigested. It helps to add bulk to your stool while preventing it from being dry and hard. Try adding foods such as wheat bran, nuts and vegetables to increase your insoluble fiber intake. Increasing your consumption of these types of foods may also help you to decrease your fat consumption, another common cause of constipation.
Oats, Beans and Barley
Soluble fiber is a type of fiber that dissolves easily in water. It becomes soft and gel-like in your intestines, creating a softer stool. According to MayoClinic.com, sources of soluble fiber include oats, beans, barley, apples, citrus fruits and psyllium. Once again, these foods are also low in fat, another reason why eating more of them may help you prevent constipation.
Flax Meal
According to the University of Washington, flax meal is a natural fiber that you can purchase in seed or ground form. Flax is an easy way to add fiber to your diet, as it can be sprinkled on food, such as cereal, or mixed into foods like smoothies.
Water, Juice and Soup
According to NDDIC, studies show that while increasing your fluid intake may not treat constipation, it can provide some relief. Liquids can add fluid to your colon and bulk to stools, helping bowel movements become softer and easier to pass. Try to avoid dehydration by drinking liquids, such as fruit or vegetable juice, soup and water, and limiting dehydrating liquids containing caffeine or alcohol.
