Support regular bowel habits to alleviate constipation

Around 14% of people experience constipation, which can lead to symptoms like irregular bowel movements, excessive straining, hard stools, and bloating. Due to the non-digestible food components staying longer in your colon and being more susceptible to bacterial fermentation, it can especially induce bloating.

You can reduce constipation symptoms by:

• Increasing your intake of fiber. Get both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds in the range of 18 to 30 grams per day
• Drinking enough fluids. Drink 6 to 8 cups of liquids (1 to two liters) of water each day
  
• Doing regular exercise. Your bowels may move more regularly if you spend around 30 minutes each day walking, jogging, swimming, or biking

Be aware that you might need to increase your intake of soluble fiber with caution because this kind of fiber ferments in your colon and can make you feel bloated. Additionally, if you increase your intake of fiber too quickly, it may make your constipation worse, so it's crucial to do so gradually. For women, set a daily intake goal of 25 grams, while for men it should be 38 grams.