Constipation: 3 Natural Remedies That May Help Relieve It
Constipation can make you feel uncomfortable, bloated, and sluggish. In many cases, simple changes involving fluids, fiber, and movement can help make stools softer and easier to pass.
1. Drink More Fluids
Not drinking enough fluids can contribute to hard, dry stools. Drinking water regularly throughout the day helps the body maintain adequate hydration and can make fiber work more effectively.
Warm water or a warm caffeine-free drink in the morning may also help some people establish a regular bowel routine.
2. Increase Fiber Gradually
Fiber adds bulk to stool and can help promote regular bowel movements. Good choices include oats, beans, lentils, vegetables, whole grains, apples, pears, and berries.
Increase fiber gradually rather than suddenly, because a large increase can cause gas and bloating. Drink enough fluids while increasing your fiber intake.
3. Move Your Body and Establish a Routine
Regular walking or other comfortable physical activity can encourage normal bowel function. Try giving yourself enough time to use the bathroom, particularly after a meal when the digestive system is naturally more active.
When you feel the urge to have a bowel movement, try not to repeatedly delay it.
When to Get Medical Advice
Constipation that keeps returning or lasts for several weeks should be discussed with a healthcare professional. Seek prompt medical attention for severe abdominal pain, repeated vomiting, significant abdominal swelling, blood in the stool, unexplained weight loss, or an inability to pass stool or gas.
Bottom line: Adequate fluids, gradually increasing dietary fiber, and regular movement are simple approaches that can help many cases of constipation. The best treatment depends on what is causing the constipation.
