No one likes to talk about piles (also known as hemorrhoids), but they’re far more common than you might think. They can cause pain, discomfort, itching, and even bleeding. While treatment options are available, the best approach is prevention. The good news? A few dietary and lifestyle adjustments can significantly lower your risk of piles.

We spoke with experts, including Dr. Tarun Mittal, a leading gastrointestinal surgeon, to gather the most practical and effective tips to keep your gut healthy and piles at bay.

1. Eat More Fiber Every Day

One of the major reasons for piles is constipation. When you’re constipated, you strain more during bowel movements, putting pressure on the veins around the rectum. This can cause or worsen piles.

To avoid this, load up on fiber. Foods like whole grains, beans, lentils, leafy greens, fruits (especially those with skins), and seeds help soften stools and make them easier to pass.

At least consume 25–30 grams of fiber each day at a minimum. If you’re not used to that amount, increase your intake gradually to avoid gas and bloating.

2. Stay Hydrated

Water is your digestive system’s best friend. Drinking enough fluids helps fiber do its job by keeping stools soft and preventing constipation. Make sure to consume eight to nine glasses of water each day. Fresh fruit juices (without added sugar), herbal teas, and clear soups are also acceptable.

According to Dr. Tarun Mittal, “Hydration plays a surprisingly underrated role in preventing piles. Many patients focus on diet alone but forget that without enough fluids, fiber can backfire.”

3. Don’t Ignore the Urge

Don’t wait when the impulse to strike. Holding in a bowel movement can cause it to dry out, making it more difficult to pass. That puts you under more stress, and stress makes heaps more likely.

Make time for regular bathroom habits. Many people find that their gut works best in the morning, especially after a warm drink and some light movement.

4. Exercise Regularly

Constipation might result from a sedentary lifestyle that slows down digestion. Regular physical activity keeps things moving literally.

You don’t need to run marathons. Even a 30-minute walk each day can improve gut motility and reduce pressure on rectal veins. Plus, exercise helps you maintain a healthy weight, which is another important factor. Obesity is linked to a higher risk of piles.

5. Avoid Straining and Sitting Too Long

Straining during bowel movements puts pressure on the lower rectum. But so does prolonged sitting, particularly while using the restroom.

If you’re spending too much time in the bathroom scrolling on your phone, consider changing that habit. Use a footstool to elevate your feet slightly; this mimics a squatting position and can make bowel movements easier and faster.

6. Choose Gut-Friendly Foods and Avoid Triggers

Some foods irritate the gut or worsen constipation. spicy food, alcohol, caffeine, and processed items high in fat and sugar are common culprits.

Dr. Tarun Mittal recommends keeping a food journal if you frequently experience digestive issues. “Sometimes small dietary changes like cutting down on fried snacks or increasing probiotics can make a big difference in overall gut health.”

Probiotic-rich foods like yogurt, kefir, kimchi, and kombucha can promote healthy digestion and reduce inflammation in the gut.

7. Check In With a Specialist When Needed

If you’re experiencing frequent constipation, rectal pain, or bleeding, it’s important not to self-diagnose. While piles are a common cause, other conditions may have similar symptoms.

Early medical advice can lead to quicker relief and prevent complications. Dr. Tarun Mittal emphasizes that, “Many patients delay seeking help due to embarrassment, but early treatment is always more effective and often less invasive.”

CONCLUSION

Piles might not be a pleasant topic, but prevention is both possible and simple. With a diet rich in fiber, plenty of fluids, regular exercise, and good bathroom habits, you can support a healthy gut and avoid the pain and discomfort that comes with piles. And if issues persist, don’t hesitate to consult a specialist; your gut will thank you.

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