7 ways to prevent constipation

Being bloated and constipated can be quite a miserable experience. These tips will show you how to minimize gastrointestinal discomfort so you can get on with your day.

One more reason to get more fibre is that it's a magic ingredient when it comes to relieving constipation. When eaten in whole fruits, vegetables, and grains, it serves as a wick in your stomach, soaking up liquid and creating bulk to make it easier to move stools out of your system. Your goal is 20 to 30 grams (about one to two tablespoons) a day.

Just mix in 10 grams (two teaspoons) of psyllium seed or husk for each muffin you're making. This grain is a natural laxative that's great for simple constipation, although it may take a day before you get relief.

Actually, get two. Fill them halfway with water and freeze. Then pull one out, top it off with water, and carry it with you everywhere. When it's empty, fill it halfway with water again, put it in the freezer, and take out the other bottle. The older people get, the less likely they are to drink enough fluids, and dehydration — however subtle — is a major cause of constipation.

Get a prescription for biofeedback, a mind/body technique that helps you become aware of and control involuntary processes. One study of 79 adults who had a form of constipation in which the muscles used for bowel movements don't work well (particularly common in older people) found the technique worked better than laxatives, diet, and exercise for relieving constipation.

The links between the brain and the gut are powerful. It's why you often feel nauseated when you're nervous or can't eat when you're stressed. This strong link could be why a British study of 35 women found that those who were anxious, depressed, and having difficulty maintaining intimate relationships were more likely to be constipated than healthier women. The reason? Your mental state affects the function of the nerves linking the brain to the gut.

Take the list to your doctor. The following meds can all contribute to or be blamed for constipation: antacids containing aluminum or calcium, anticholinergics, antidepressants, antihistamines, calcium channel blockers, diuretics, iron, narcotics, nonsteroidal anti-inflammatory drugs (NSAIDs), opioids, psychotropic medications, and beta-agonists like dopamine and epinephrine.