Constipation can happen for a number of reasons. Traveling, your diet, exercise routine and medications can all have an effect on your digestion. The struggle is real. Fortunately, there are easy ways to keep your digestive system moving and help avoid constipation, so you can stay regular.

Tips to help your body go with the flow and help avoid constipation.



Add fiber

On average, try to eat 18 to 30 grams per day. It adds bulk and roughage to your stools, which helps keep your system moving. So, go ahead: pile on the veggies, beans and whole grains.



Drink, drink, drink.

Water, juices, and herbal beverages are your best choices. Too much caffeine and alcohol can dehydrate your body, which can make stools hard and dry.



Food for thought.

Eating at consistent times is important. And while refined foods are convenient, it’s best to cook from scratch when possible. Additionally, a diet rich in fiber from fruits, vegetables and legumes can help you stay regular.



Work it out.

Getting your heart rate up for approximately 30 minutes a day can help move your bowels. And that workout can decrease stress levels, which also affect your system. Exercise is a great way to help you naturally avoid constipation.



Check your meds.

Did you know some medications can stop up your system? If you feel that’s the case, speak to your physician about a change. Remember, going fewer than three times a week for more than one week is considered constipation.



When you gotta go, go.

It might sound strange but making changes to your daily routine and not going to the bathroom when you need to go can cause constipation. That’s because the stool can harden the longer it waits to come out. Help avoid constipation by heading to the bathroom when you need to go.