To get rid of constipation, the most effective approach involves a combination of dietary, lifestyle, and sometimes medical treatments:
- Eat a high-fiber diet : Foods rich in fiber like fruits, vegetables, beans, whole grains, and cereals add bulk to stool and help retain fluids to ease stool passage. Aim for about 25 to 34 grams of fiber daily and increase fiber intake gradually to avoid gas and bloating.
- Drink plenty of water : Staying well-hydrated keeps stools soft and prevents hardening that leads to constipation.
- Exercise regularly : Physical activity stimulates intestinal mobility and can help relieve constipation.
- Establish good bowel habits : Don't ignore the urge to have a bowel movement, and try to have a bowel routine, ideally 15 to 45 minutes after eating when the colon is active.
- Natural remedies : Prunes or prune juice, lemon juice, olive oil, stewed apricots, and high-fiber fruits like apples, pears, kiwis, berries, and grapes can promote bowel movements. Herbal teas like senna or peppermint may also help.
- Over-the-counter options : If dietary changes are not enough, mild laxatives, stool softeners, or fiber supplements (like Metamucil or Citrucel) may be used as recommended by a healthcare professional.
If constipation persists despite these measures, it is advisable to consult a healthcare provider for further evaluation and treatment.
