Say Goodbye to Constipation! Easy Lifestyle and Diet Tips

These days, many people struggle with constipation, right? Especially with more people working from home and going out less, physical activity decreases and eating habits can become irregular. This often leads to constipation, making many wonder how to keep their digestive health in check. Today, I’m sharing simple, drug-free tips and lifestyle habits to help prevent and relieve constipation. These tips are great for both adults and kids. Let’s get started!

How Adults Can Manage Constipation 1. Start with Enough Food

The first step to preventing constipation is simply eating enough. Small portions don’t give your intestines the push they need, and low calorie intake can slow digestion. Make sure to have balanced meals regularly — consistent eating habits are key to keeping things moving. Think of it as giving your gut the fuel it needs to stay active.

2. Build a Consistent Bathroom Routine

Your bowels are most active right after breakfast, so try to give yourself enough time to use the bathroom in the morning. Using a footstool to elevate your knees slightly helps straighten your rectum for easier bowel movements. It’s a simple trick that really works! 3. Eat Plenty of Fibre

Fibre is your best friend for healthy digestion. Aim for about 25 to 38 grams of fibre a day from fruits, vegetables, whole grains, and legumes. If needed, fibre supplements like Metamucil can be a helpful boost.

4. Stay Active with Regular Exercise

Exercise helps get your digestive system moving too! Try to include 30 minutes of light physical activity daily — walking, stretching, yoga — anything to keep you moving.

5. Manage Your Weight

Being overweight can worsen constipation. Maintaining a healthy weight with proper diet and exercise improves circulation and digestive function, making bowel movements easier.

Helping Kids with Constipation

Kids can struggle with constipation just like adults, and many of the same tips apply.

• Increase Fibre Intake

  Children need fibre too! Kids aged 3 to 7 should get at least 10 grams a day, while those 8 to 14 should aim for 15 grams or more. Don’t forget to pair fibre with plenty of water.

• Managing Infant Constipation

  For babies 6 to 12 months old, juices containing sorbitol — like prune, apple, or pear juice — can help ease constipation. Give these in small, measured amounts to help stimulate bowel movements.

• Switching from Milk to Soy Milk

  If your child is sensitive to cow’s milk or experiences worsened constipation, trying soy milk can be helpful.

• Encourage Regular Bathroom Time

  Setting a routine to sit on the toilet for 5 to 10 minutes after meals helps build healthy habits and prevents constipation.
  

The Key Is Consistency

You may already know these tips, but the most important part is making them a regular part of your life. It’s easy to put healthy habits on the back burner, but starting today—even with small changes—your body will thank you. You’ll feel lighter, more comfortable, and more energized. Good gut health means better overall wellbeing and a happier, more active life. So let’s make constipation a thing of the past!

Pharmacist Junyoung Lee 이준영 약사 SEOUL PHARMACY | 서울약국 갤러리아 욕밀점 865 York Mills Rd I, North York, ON M3B 1Y6 (647) 350-5555