To relieve constipation effectively, several lifestyle and dietary changes can be made:
- Increase fiber intake by eating more fruits, vegetables, whole grains, beans, and legumes, aiming for about 22 to 34 grams of fiber daily. Both soluble and insoluble fiber help by softening stools and adding bulk to promote bowel movements.
- Drink plenty of fluids, mainly water, about 2.5 liters or 12 glasses daily, to keep stools soft and support digestion.
- Engage in regular physical activity to stimulate bowel function.
- Establish a bowel routine, such as trying to have a bowel movement 15 to 45 minutes after a meal, and respond promptly to the urge to go.
- Use natural remedies like prune juice or dried prunes, olive oil, lemon water, and warm fluids such as tea or hot water to help ease stool passage.
- Avoid high-fat and fried foods which are harder to digest.
- Consider probiotics (yogurt, kefir) and foods rich in omega-3 oils for gut health support.
- If needed, cautiously use over-the-counter laxatives like fiber supplements, stool softeners, or osmotic agents under medical guidance.
These steps do not only help relieve constipation but also support overall digestive health.
