Constipation Relief: Effective Ways to Get Things Moving

Natural Remedies for Constipation Relief

When constipation strikes, there are several natural methods you can try to encourage regular bowel movements.

Increase Fiber Intake

One of the most effective ways to combat constipation is to consume more dietary fiber. Fiber adds bulk to your stool, making it easier to pass. You can increase your fiber intake by incorporating the following foods into your diet:

• Whole grains (brown rice, oats, whole wheat bread)
• Fruits (apples, pears, berries)
• Vegetables (broccoli, carrots, spinach)
• Legumes (beans, lentils, chickpeas)
• Seeds (chia seeds, flaxseeds)

Start gradually and increase your fiber intake slowly to avoid bloating and gas.

Stay Hydrated

Dehydration is a major cause of constipation. Water helps soften stool and keeps your digestive system running smoothly. Aim for at least eight glasses of water a day, and more if you're physically active or in a hot climate. Herbal teas and clear broths can also contribute to your daily fluid intake.

Get Moving

Exercise promotes regular bowel movements by stimulating the muscles in your digestive tract. Activities like walking, jogging, or yoga can help relieve constipation. Even a 20-30 minute daily walk can make a significant difference in keeping things moving.

Try a Natural Laxative

Certain foods have a natural laxative effect and can help ease constipation:

• Prunes: High in fiber and sorbitol, prunes are a well-known remedy for constipation.
• Flaxseeds: These tiny seeds are packed with fiber and omega-3 fatty acids, both of which aid digestion. You can sprinkle them on yogurt or add them to smoothies.
• Olive oil: Consuming a tablespoon of olive oil on an empty stomach may stimulate your digestive system.
• Aloe vera: Known for its soothing properties, aloe vera can also act as a mild laxative.

Establish a Routine

It’s helpful to create a regular bathroom routine. Try to set aside time after meals when your body is naturally more inclined to have a bowel movement. Avoid rushing the process, and give your body a few minutes to adjust.

Don't Ignore the Urge

Ignoring the urge to go can lead to harder stools and a more difficult time when you finally do go. When you feel the urge, take the time to head to the bathroom to avoid constipation.