Constipation can often be relieved with simple lifestyle changes and natural remedies. Here are practical approaches you can try:
- Increase Fiber Intake: Eat more high-fiber foods such as fruits, vegetables, whole grains, and beans. Adults should aim for 22 to 34 grams of fiber daily depending on age and sex. Fiber helps to soften stool and promote regular bowel movements[5][3].
- Stay Hydrated: Drink plenty of water throughout the day. Adequate hydration helps keep the stool soft and easier to pass. Aim for at least eight glasses of water daily[2][5].
- Be Physically Active: Regular exercise, such as walking, cycling, or swimming, can stimulate intestinal function and help alleviate constipation[5].
- Try Natural Remedies:
- Prune juice or dried prunes are traditional remedies high in sorbitol, which draws water into the gut and helps loosen stool[1][2].
- Lemon juice mixed with water or a teaspoon of olive oil on an empty stomach may encourage bowel movements[1].
- Flaxseeds, when taken with plenty of water, can act as a gentle, natural laxative[4].
- Aloe vera juice and foods high in magnesium (almonds, spinach, pumpkin seeds) may also help[2].
- Maintain a Toilet Routine: Try to have a bowel movement at the same time each day, ideally after breakfast when the colon is naturally most active. Take your time, relax, and use a footstool to help your position if needed[5].
- Consider Over-the-Counter Remedies: If lifestyle measures do not work, short-term use of OTC laxatives may be recommended:
- Fiber supplements (e.g., psyllium, methylcellulose)
- Osmotic agents (e.g., milk of magnesia, polyethylene glycol)
- Stool softeners (e.g., docusate)
- Lubricants (e.g., mineral oil)
- Stimulant laxatives (e.g., senna, bisacodyl) for severe constipation or when other options have not worked. These should be used briefly and as directed[5][7].
- Avoid or Adjust Certain Medications and Supplements: If you suspect constipation is caused by medicine or supplements, consult your healthcare provider. Do not stop or alter medications without professional advice[5].
If constipation persists, worsens, or is accompanied by symptoms such as severe abdominal pain, blood in stool, or unexplained weight loss, consult a healthcare professional for further assessment.
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