Constipation Prevention Checklist for Seniors

A lifestyle-focused checklist to help maintain regularity through hydration, diet, movement, and healthy habits.

Hydration

Drink at least 6–8 glasses of water dailyHave a warm drink in the morning (water, tea, or coffee)Limit alcohol and excessive caffeine

Diet & Fiber

Eat fruits daily (prunes, pears, berries, kiwi)Include vegetables with at least 2 mealsChoose whole grains (oats, brown rice, whole wheat)Include beans or lentils a few times per weekLimit processed and low-fiber foods

Physical Activity

Walk or move for at least 15–30 minutes dailyGentle stretching or chair exercises if mobility is limitedAvoid sitting for extended periods without moving

Routine & Habits

Try to use the bathroom at the same time each dayDon't ignore the urge to goAllow unhurried time in the bathroomUse a small footstool to raise knees (mimics squatting position)

Medication Awareness

Review medications with a doctor - some cause constipationAsk about fiber supplements if diet alone isn't enough

Disclaimer: This checklist is for general lifestyle education only. It is not medical advice. If constipation persists, consult a healthcare provider.

Constipation Prevention Routine

Hydration

Diet & Fiber

Physical Activity

Routine & Habits

Medication Awareness

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