Constipation: Here are 3 natural remedies that facilitate the evacuation of stools according to a dietician

3 natural approaches that can help constipation

If constipation means hard stools, straining, or having bowel movements less often than usual, these measures can often help.

1. Increase fiber gradually 🌾
   Fruits, vegetables, beans, lentils, whole grains, and nuts provide fiber. Prunes or prune juice can be particularly helpful because prunes contain both fiber and sorbitol, which can draw water into the bowel. Increase fiber gradually and drink enough fluid to avoid worsening bloating.

2. Drink adequate fluids 💧
   Dehydration can contribute to hard stools. Water is generally the best choice. There’s no need to force huge quantities; drink regularly according to thirst and your circumstances.

3. Move your body and establish a toilet routine 🚶
   Regular walking can stimulate bowel activity. Try sitting on the toilet at a consistent time, particularly after breakfast, and don’t repeatedly ignore the urge to go. Putting your feet on a small footstool can also place your body in a more favorable position for evacuation.

One important point

If constipation is new or persistent, particularly in an older adult, don’t automatically assume it’s simply a lack of fiber. Medications, thyroid problems, diabetes, dehydration, bowel disorders, and other conditions can contribute.

Seek medical attention for constipation accompanied by blood in the stool, unexplained weight loss, persistent vomiting, severe or worsening abdominal pain, marked abdominal swelling, or inability to pass stool or gas.

Also, if you’re taking medications such as opioid painkillers, iron supplements, or some antacids, they can cause constipation; don’t stop prescribed medication without discussing alternatives with your clinician.