Constipation: 3 Natural Ways to Make Bowel Movements Easier, According to a Dietitian
Constipation can make bowel movements uncomfortable and may leave you feeling bloated or as though you haven’t completely emptied your bowels. Fortunately, simple changes involving fiber, fluids, and movement can often help.
1. Increase Fiber Gradually
Fiber adds bulk to stool and can help it move through the digestive tract more effectively. Good sources include:
- Oatmeal and other whole grains
- Beans and lentils
- Apples, pears, berries, and other fruits
- Vegetables
- Chia or ground flaxseed
Increase fiber gradually rather than suddenly. A rapid increase can cause gas and bloating.
2. Drink Enough Fluids
Fluids help keep stool softer, particularly when you’re increasing your fiber intake. Water is the simplest choice, but soups and other fluid-rich foods can also contribute to your daily intake.
Instead of drinking a large amount all at once, make hydration a regular habit throughout the day.
3. Get Your Body Moving
Physical activity can encourage normal intestinal movement. A daily walk, gentle stretching, or other comfortable activity may be helpful, particularly if you spend much of the day sitting.
Even a short walk after a meal can be a practical way to add movement to your routine.
A Helpful Bathroom Habit
Don’t repeatedly ignore the urge to have a bowel movement. Give yourself enough time, and try to establish a regular bathroom routine. Some people find it easier to go after breakfast because eating naturally stimulates activity in the digestive system.
When Constipation Needs Medical Attention
Constipation that persists despite lifestyle changes should be discussed with a healthcare professional. Seek prompt medical attention if constipation occurs with severe abdominal pain, vomiting, significant abdominal swelling, blood in the stool, unexplained weight loss, or inability to pass stool or gas.
Bottom line: Gradually increasing fiber, drinking adequate fluids, and staying physically active are three simple approaches that can help make bowel movements easier for many people.
