Constipation can be a real pain—literally. It happens when you’re having difficulty passing stools, or you’re not going as often as usual. Thankfully, there are several easy, natural ways to get things moving again and find relief.
1. Eat More Fiber
Fiber is your best friend when it comes to digestive health. It helps to soften your stool and adds bulk, making it easier to pass. You can find fiber in foods like:
- Whole grains (brown rice, oatmeal)
- Fruits (apples, pears, berries)
- Vegetables (broccoli, spinach, carrots)
- Legumes (beans, lentils)
The goal is to aim for about 25–30 grams of fiber a day.
2. Drink More Water
Water helps keep your stool soft and easy to pass. When you’re dehydrated, your body pulls water from your stool, making it hard and difficult to pass. Try drinking at least 8 cups of water daily, and more if you’re active.
3. Move Your Body
Exercise is important for keeping things moving in your digestive system. Even light activity like walking or stretching can stimulate bowel movement. Aim for at least 30 minutes of exercise most days of the week.
4. Create a Bathroom Routine
Your body likes consistency. Try to go to the bathroom at the same time every day. It’s especially helpful to try right after meals when your digestive system is most active. And remember, don’t ignore the urge to go!
5. Limit Processed Foods
Processed foods, such as fast food, chips, and packaged snacks, often lack fiber and can slow down digestion. Try focusing on whole, unprocessed foods that are packed with nutrients to support your digestive system.
6. Use Over-the-Counter Remedies If Needed
If lifestyle changes aren’t enough, you can turn to over-the-counter options like fiber supplements (e.g., psyllium husk) or stool softeners. However, avoid using laxatives too often, as they can make constipation worse over time.
7. Try Probiotics
Probiotics are good bacteria that support a healthy gut. Adding them to your diet may help with regularity. You can get probiotics from foods like yogurt, kefir, sauerkraut, and pickles.
8. Natural Remedies
Some people also prefer these natural remedies:
- Prune juice: It’s packed with fiber and natural sugars like sorbitol that can help get things moving.
- Warm lemon water: The acidity in lemon juice can sometimes help get your digestive system working.
9. When to See a Doctor
If constipation becomes severe or lasts more than a few days, it’s a good idea to consult with your doctor. They can check for any underlying issues that might be contributing, like irritable bowel syndrome (IBS) or thyroid problems.
Karma Says
Constipation doesn’t have to be a constant struggle. By eating more fiber, drinking plenty of water, staying active, and maintaining a regular bathroom routine, you can significantly improve your digestive health. If you still struggle with constipation, don’t hesitate to consult your doctor for further guidance.
