The Role of Fiber & Exercise in Managing & Preventing Hemorrhoids


Most people probably know that when blood vessels in the rectal area swell up it’s called hemorrhoids, or piles.

They can cause discomfort, itching, pain, and sometimes bleeding. There could be several factors that contribute to the development of hemorrhoids; however, adopting a healthy lifestyle such as a balanced diet and regular exercise can play a significant role in preventing their occurrence.[1]

Dietary Considerations

  • Fiber-rich Foods
    • Constipation, a common trigger for hemorrhoids, can be prevented by adding an adequate amount of dietary fiber in daily meals.[2] Foods high in fiber include  whole grains, fruits, vegetables, legumes, and nuts.
    • It is recommended to consume a minimum quantity of 25-30 grams of fiber per day.[3]
  • Hydration
    • Staying hydrated and drinking sufficient amounts of water helps keep the stool soft, preventing straining during bowel movements. Proper hydration supports overall digestive health and reduces the risk of hemorrhoids.[4] The National Academy of Medicine suggests that men should have about 13 cups of water daily and women should have about 9 cups, where 1 cup equals to 236mL. [5]
  • Avoid Processed Foods[6]
    • Processed foods may lead to constipation and hemorrhoid flare ups. Try reducing consumption of processed snacks, fast food, sugary drinks, and refined grains.

Exercise for Hemorrhoid Prevention

  • Regular Physical Activity[7]
    • Exercising regularly helps improve, or even prevent, hemorrhoids. The physical activity aids in moving the waste through the intestinal tract.
    • A 30-minute moderate-intensity workout such as brisk walking, swimming, or cycling, on most days of the week should be aimed for.
    • However, it’s important to know that one should avoid heavy-duty weight-lifting squats and similar motions that increase abdominal pressure.

While diet and exercise alone may not guarantee the prevention of hemorrhoids, they are vital components of a holistic approach to maintaining a healthy lifestyle and reducing the risk of this uncomfortable condition.

You can also opt for OTC medication like Hemovel® to manage hemorrhoids. Hemovel® is an oral tablet that relieves pain, swelling, and bleeding. It also helps reduce the duration and severity of hemorrhoids. A simple 7-day treatment which is clinically proven to provide effective relief.  

This product may not be right for you. Always read and follow the label.

Hemovel®: is a registered trademark owned by Norwell Consumer Healthcare Inc.


  1. [1] Hemorrhoids
  2. [2] Which foods to eat and avoid to help treat and prevent piles
  3. [3] Best and Worst Foods for Hemorrhoids
    Web Md
  4. [4] Hemorrhoids
    Mayo Clinic
  5. [5] Water
  6. [6] Best and Worst Foods for Hemorrhoids
    Web MD
  7. [7] 5 Simple Ways To Prevent Hemorrhoids
    Cleveland Clinic

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Straining too much during a bowel movement can cause hemorrhoids. If you’re suffering from occasional constipation, find the treatment that’s right for your specific needs—before it triggers another problem.

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