FAST & FREE 📦 3-DAY SHIPPING!*
By Hemorrhoid.com | August 12, 2025
Even though hemorrhoids are one of the most common health complaints worldwide, many people don’t realize how much control they have over preventing them in the first place. Nearly half of adults over age 50 experience hemorrhoids, yet most are caused by controllable factors like constipation, poor posture and prolonged sitting. By making simple dietary changes and adopting healthier daily habits, you can dramatically reduce your risk and avoid painful flare‑ups.
Hemorrhoids develop when veins around the anus swell under pressure. That pressure can come from chronic constipation, straining during bowel movements, spending too long on the toilet, pregnancy, obesity, or heavy lifting. Knowing what stresses those veins is the first step toward prevention. Pay attention to what you eat, how often you move and how you use the bathroom … small changes make a big difference.
Constipation is the biggest trigger for hemorrhoids, so keeping your stools soft is key. Doctors recommend 20–35 grams of fiber per day along with plenty of water to keep things moving smoothly. Beans, lentils, whole grains, fruits and vegetables are rich in both soluble and insoluble fiber, which draw water into the gut and bulk up stool. If you struggle to meet the fiber goal through food alone, fiber supplements such as psyllium, wheat dextrin or methylcellulose can be added. Just remember to drink 8–10 glasses of water each day so fiber doesn’t make stool harder.
Long periods of sitting … whether at a desk, behind the wheel or scrolling on your phone … increase pressure on rectal veins. Aim for at least 150 minutes of moderate exercise per week, as recommended by health experts. Walking, swimming, yoga and cycling stimulate bowel movements and improve circulation. When you must sit for long stretches, stand up and walk around every hour to relieve pressure on your pelvic floor.
Rushing your body or holding back when nature calls can both lead to straining. Go to the bathroom as soon as you feel the urge; delaying it only makes stool harder and drier. When you’re on the toilet, avoid reading or scrolling through your phone … the longer you sit, the more pressure builds. Some people find that using a foot stool to elevate their knees promotes easier passage. Finally, keep the anal area clean and dry. Gently pat with moist toilet paper or unscented wipes and wear breathable, cotton underwear to prevent irritation.
Extra weight adds pressure to the veins in your rectum, and heavy lifting can force you to strain. Maintaining a healthy weight through balanced eating and regular activity helps reduce this pressure. When lifting objects, bend at the knees and exhale as you lift to avoid holding your breath and straining your abdominal muscles.
Occasional itching or discomfort usually responds to self‑care, but if you experience persistent pain, bleeding, unexplained weight loss or changes in bowel habits, consult a healthcare professional. Severe or recurrent hemorrhoids may require medical treatments such as rubber band ligation, infrared coagulation or surgery…but those interventions are often avoidable with proper prevention.
You don’t have to wait until hemorrhoids strike to start caring for your veins. By eating a fiber‑rich diet, staying hydrated, moving more, practicing healthy bathroom habits and maintaining a healthy weight, you can keep hemorrhoids at bay and avoid future flare‑ups. For more detailed guidance on high‑fiber foods, check out our companion article Best and Worst Foods for Hemorrhoids: What to Eat for Relief and Prevention and start making changes today.
