To avoid constipation, follow these key strategies:

• Increase fiber intake gradually: Eat plenty of high-fiber foods such as vegetables, fruits (especially those containing sorbitol like apples, apricots, grapes, raspberries, strawberries), beans, whole grains, oats, and seeds. Aim for about 25-30 grams of fiber daily for adults, but add fiber slowly to prevent bloating and gas

• Stay well hydrated: Drink plenty of fluids, mainly water-about 2 liters a day or more if physically active. Avoid excessive alcohol as it dehydrates and worsens constipation. Warm fluids in the morning, coffee, tea, or juices like prune juice can stimulate digestion

• Exercise regularly: Physical activity such as walking, running, or yoga helps stimulate bowel movements by promoting gut motility. Even moderate daily exercise improves symptoms and quality of life

• Establish a good toilet routine: Go to the toilet at regular times, do not delay when you feel the urge to have a bowel movement, and allow yourself enough time. Using a footstool to raise your knees above hips can make pooping easier

• Avoid constipation-promoting habits: Limit processed foods low in fiber, reduce dairy if it worsens symptoms, and avoid sudden large increases in fiber. Also, be cautious with laxatives-use them only short term and under medical advice to prevent dependency

• Manage stress and consider relaxation techniques: Stress can affect digestion, so relaxation methods like meditation or diaphragmatic breathing may help relieve constipation

If these measures do not improve symptoms, consult a healthcare provider or pharmacist for advice or possible use of laxatives

. In summary, a combination of a fiber-rich diet, adequate hydration, regular exercise, good toilet habits, and avoiding certain foods and behaviors is effective in preventing constipation