JohnSmithConstipation is no fun. That feeling of being backed up and unable to go can cause a lot of discomfort and frustration. While reaching for laxatives may seem like the quickest solution, overusing these medications can make matters worse in the long run.
The good news is there are plenty of natural ways to get things moving again and help provide relief from constipation. With a few simple diet and lifestyle adjustments, you can wave goodbye to that sluggish, bloated feeling in no time.
Define Constipation
Before diving into solutions, let’s make sure we all understand what constitutes constipation. Constipation refers to infrequent, difficult, or incomplete bowel movements. Some key signs include:
- Fewer than 3 bowel movements per week
- Hard, dry stools that are painful or difficult to pass
- Feeling like you still need to go after passing a bowel movement
- Straining or pushing excessively to move bowels
Occasional constipation is very common and usually short-lived. But if these symptoms persist for weeks or lead to excessive discomfort, it’s time to take action to get your digestive system back on track.
1. Drink More Water
One of the easiest ways to relieve constipation is upping your water intake. Drinking extra fluids adds fluid to the colon and bulk to stools, making bowel movements softer and easier to pass.
Aim for 1-2 liters of water daily. You can flavor water with fruits or herbal tea bags if plain water gets boring. Limit caffeinated and alcoholic beverages, as these can be dehydrating.
2. Eat More Fiber
Fiber acts like a broom through the digestive tract, sweeping out waste and preventing constipation. Focus on boosting high-fiber foods like:
- Fruits: apples, pears, plums, berries
- Vegetables: broccoli, carrots, squash, greens
- Whole grains: oats, quinoa, brown rice, whole grain bread
- Nuts and seeds
- Beans and lentils
Ramp up fiber slowly to avoid gas or bloating. Spread high-fiber foods throughout the day for the biggest benefit.
3. Try a Fiber Supplement
If dietary changes aren’t enough, consider taking a fiber supplement like Metamucil or Benefiber. Psyllium supplements add both soluble and insoluble fiber to aid regularity. Start with a small dose and increase slowly with plenty of fluids.
4. Get Moving
Physical activity stimulates the intestines and can help get things moving. Aim for at least 30 minutes of moderate activity like walking, jogging, or cycling most days. Move your body throughout the day with simple activities like taking the stairs when possible.
5. Give Yourself Time in the Bathroom
Never rush or strain when using the bathroom. Give yourself 5-10 minutes of relaxed “you time” to allow your bowels to move naturally. Put your feet up on a stool to get into a squatting position, which aligns the body for easier elimination.
6. Try Yoga Poses
Certain yoga poses can aid digestion and relieve constipation by stimulating abdominal organs. Try cat-cow pose, knees-to-chest pose, wind-relieving pose, and seated twists. Even a few gentle poses per day can make a difference.
7. Massage Your Abdomen
Use light pressure to massage your abdomen in a clockwise direction to stimulate and relax your digestive tract. A warm castor oil pack applied to the abdomen can also help relieve constipation.
8. Relax and Destress
Stress and anxiety negatively impact the gut. Make time for relaxing activities like deep breathing, meditation, reading, gentle exercise, or soaking in the bath. Getting your mindset right helps your digestive system function optimally.
9. Establish a Routine
Having a regular bowel movement schedule trains the body and makes constipation less likely. After breakfast is a prime time to eliminate thanks to the morning gastrointestinal motility peak.
10. Consider Probiotics
Probiotics support healthy gut flora, and certain strains may relieve constipation. Look for brands with bifidobacteria and lactobacilli. Add probiotic foods like yogurt, kefir, sauerkraut, kimchi and kombucha.
11. Stay Hydrated with Prune Juice
Prune juice has natural laxative effects thanks to its fiber, potassium, and antioxidants. Enjoy a small glass on an empty stomach first thing in the morning to jumpstart your system.
12. Snack on Figs
Dried and fresh figs contain fiber and prebiotics that feed healthy gut bacteria. Try adding a handful of figs to yogurt, oatmeal, salads, or baked goods.
13. Use Flax and Chia Seeds
Flax and chia seeds are fiber all-stars, providing both soluble and insoluble fiber. Soak 1-2 tablespoons in oatmeal, smoothies, or yogurt overnight for the easiest digestion.
14. Eat Papaya
Papaya contains the enzyme papain, which aids digestion and offers mild laxative effects. Enjoy fresh or dried papaya as a snack or dessert after meals.
15. Stay Active Overall
A generally active lifestyle keeps the bowels moving regularly. Get exercise daily, avoid prolonged sitting, take movement breaks, and use good posture and body mechanics during all activities. Moving a habit prevents backups.
When to See Your Doctor
Be sure to consult your physician if constipation persists longer than 2 weeks or significantly impacts your quality of life. They can rule out any underlying conditions and provide prescription laxatives or other treatments as needed.
Don’t let occasional constipation get you down. With a few simple lifestyle adjustments and the natural remedies above, you’ll be back to smooth sailing in no time. Be patient, stick with it, and most importantly, listen to what your body needs day-to-day. Happy digestive health ahead!
Frequently Asked Questions
How long can constipation last?
Occasional constipation may last a couple of days or up to a week. See your doctor if constipation persists longer than 2 weeks or causes significant discomfort.
What foods help relieve constipation immediately?
Some foods that may provide quick constipation relief include prunes, coffee, molasses, flax seeds, broccoli, and yogurt. Stay hydrated and limit dairy if lactose intolerant.
When should I take fiber supplements for constipation?
Take fiber supplements like Metamucil with at least 8 oz of water on an empty stomach. Either first thing in the morning or before bedtime is ideal for relief.
Does milk help constipation?
Dairy can help some people have bowel movements but may cause constipation for those with lactose intolerance. Try small amounts of yogurt, kefir, or cheese and see how your body responds.
How much water should you drink a day for constipation?
Drink at least 64 oz (1.9 liters) of water daily when constipated to add fluid to the colon. Increase as needed based on your activity level and bowel response.
