An expert guide to keeping you regular

Tips for avoiding constipation

1. Eat breakfast: This will help stimulate a bowel movement.
2. Make time to go to the toilet: Early in the morning is best or 30 minutes after a meal – make sure you have enough time to empty your bowel and have enough privacy to feel relaxed enough to do this.
3. Drink plenty of fluids: You need at least 1.2 litres a day (6-8 glasses) – this will keep your digestive tract flowing nicely and your stools soft. Go easy on caffeinated drinks and switch to water, herbal teas , soups and diluted juices instead.
4. Eat 18-30g of fibre a day: You need fibre as bulk to form stools – it absorbs water and keeps them soft. Aim to eat five portions of fruit and vegetables a day, plus a fibre rich food at every meal including wholemeal bread, pasta, rice or wholegrain cereal.
5. Take regular exercise: Just 30 minutes brisk exercise a day helps develop a regular bowel movement so avoid being too sedentary and get out for a brisk walk or swim.
6. Talk to your GP if medication is causing your side effects: It may be possible to vary your dosage or switch you to another brand.
7. Eat fruit or drink juices containing sorbitol: (eg prunes or dried apricots) if you are feeling bunged up (but don’t go overboard because they can have a powerful effect).
8. Don’t ignore the urge to have a bowel movement: This can cause a build up of waste and lead to constipation.
9. Manage your stress level and learn to relax: Stress and change in your routine can affect your bowel habits – so use stress management and relaxation techniques.
10. Get haemorrhoids treated: If painful piles are deterring you from having a bowel movement speak to your pharmacist or doctor who may recommend a local anaesthetic cream.