Prevention of constipation: 

• Drinking enough water: An adult should drink at least 8 cups each day

• Lots of dietary fiber intake: An adult should ingest 20-35 grams of dietary fiber each day.

• Forming the habit of movement: Regular movements will propel foodstuffs through the intestines.

• Walking more than 20-30 minutes each day. This will make intestines wriggle more, especially helpful in pregnant women.

• Sitting back and relax.  Listening to some music. Laughing and anything else that helps to relax the patient. 

• Be careful when using medicine or supplements, especially acidic agents which contain Calcium or aluminum,  antihistamines, tranquilizers, tricyclic type stimulants.  All these may trigger or aggravate constipation.

• Be careful about specific foods.. To some people, milk will aggravate constipation while for some others, it may  the cause diarrhea. If you develop colon spasms, avoid eating foods that are easy to cause excessive flatus such as beans,white cauliflower and brocoli,etc.

• Reducing the quantity of food intake to avoid overexpanding the gastrointestinal tract.

• Don't use excessive force. It may cause hemorrhoids and anal fissures, possibly increase the blood pressure and excessive slowing of the heart rate.

• Sitting on toilet for self-training. Try sitting on toilet 10 minutes after each meal.

• Going to the bathroom when you feel the urge for a bowel movement occurring. Try to retrain your body not to suppress the urge to have a bowel movement.