Prevention

• Stay Hydrated: One of the most important factors in preventing constipation is staying hydrated. Drinking enough water benefits soften stools, making them easier to pass. Aim for at least 8 glasses of water a day, and consider increasing your intake if you live in hot weather or exercise frequently.
• Eat a High-Fiber Diet: Fiber plays a vital role in digestive health. Incorporating more fiber-rich foods into your diet, such as fruits, vegetables, whole grains, and legumes, aids promote regular bowel movements. Fiber adds bulk to stools and helps them move smoothly through the digestive tract. Dr. Rupali suggests aiming for 25–30 grams of fiber daily.
• Exercise Regularly: Physical activity is essential for promoting normal bowel function. Regular exercise helps move food through the digestive tract, preventing constipation. A daily walk, jogging, or yoga can significantly enhance your digestive health and lower the risk of constipation.
• Establish a Regular Bowel Routine: Creating a consistent bowel routine can help train your body to have regular bowel movements. Set aside time each day to visit the bathroom, ideally after meals when your digestive system is most active. Don’t ignore the urge to go; waiting can lead to constipation.
• Avoid Overuse of Laxatives: While laxatives can provide quick relief, overusing them can lead to dependency and worsen constipation over time. Instead, focus on lifestyle modifications like diet, hydration, and exercise. If constipation persists, Dr. Rupali recommends seeking medical advice for a more personalized treatment plan.
• Reduce Stress: Stress can affect the gut and lead to constipation. Engage in relaxation techniques like deep breathing, meditation, or mindfulness to lower stress levels. Regular physical activity, adequate sleep, and taking breaks throughout the day also contribute to better gut health.
• Consider Probiotics: Probiotics are beneficial bacteria that support healthy gut function. Adding probiotics to your diet through foods like yogurt, kefir, and fermented vegetables may help balance your gut flora and improve bowel regularity.
• Limit Processed Foods: Processed foods that are high in fat and sugar but low in fiber can contribute to constipation. Decrease your intake of packaged snacks, fried foods, and fast food, opting for whole foods instead to support healthy digestion.
• Consult a Specialist: If you have persistent constipation despite making these changes, it may be a symptom of an underlying condition. Dr. Rupali Bandgar-Jankar is an expert in treating gastrointestinal disorders and can provide personalized guidance and treatment options.

By following these preventive tips, you can lower your risk of constipation and enjoy better digestive health. If you’re experiencing chronic constipation, don’t hesitate to consult Dr. Rupali Bandgar-Jankar for a thorough evaluation and tailored treatment plan.

For more information on digestive health and constipation prevention, contact Dr. Rupali Bandgar-Jankar at Kaizen Gastro Care.