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

Constipation? Try these 3 gentle, natural approaches

Constipation can make bowel movements hard, painful, and difficult to pass. Fortunately, simple dietary and lifestyle changes can often help.

1. Increase fiber gradually
   Add fiber-rich foods such as oats, whole grains, beans, lentils, pears, apples with the skin, vegetables, and nuts. Adults generally need around 22–34 grams of fiber per day, depending on age and sex. Increase it gradually to reduce bloating and gas. {“fallbackMarkdown”:”(NIDDK)”,”reference”:{“matched_text”:””,”prefix”:null,”start_idx”:832,”end_idx”:851,”safe_urls”:[“https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition”,”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition?utm_source=chatgpt.com”],”refs”:[],”alt”:”(NIDDK)”,”prompt_text”:null,”type”:”grouped_webpages”,”status”:”done”,”items”:[{“title”:”Eating, Diet, & Nutrition for Constipation – NIDDK”,”url”:”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition?utm_source=chatgpt.com”,”attribution”:”NIDDK”,”pub_date”:null,”snippet”:””,”attribution_segments”:null,”supporting_websites”:[],”refs”:[{“turn_index”:0,”ref_type”:”search”,”ref_index”:1}],”hue”:null,”attributions”:null}],”fallback_items”:null,”style”:null,”error”:null},”showLoginRequiredCard”:false}
2. Drink enough fluids
   Water and other suitable liquids help fiber work effectively and can make stools softer and easier to pass. Your individual fluid needs depend on your health, activity level, and other factors. {“fallbackMarkdown”:”(NIDDK)”,”reference”:{“matched_text”:””,”prefix”:null,”start_idx”:1079,”end_idx”:1098,”safe_urls”:[“https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition”,”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition?utm_source=chatgpt.com”],”refs”:[],”alt”:”(NIDDK)”,”prompt_text”:null,”type”:”grouped_webpages”,”status”:”done”,”items”:[{“title”:”Eating, Diet, & Nutrition for Constipation – NIDDK”,”url”:”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition?utm_source=chatgpt.com”,”attribution”:”NIDDK”,”pub_date”:null,”snippet”:””,”attribution_segments”:null,”supporting_websites”:[],”refs”:[{“turn_index”:0,”ref_type”:”search”,”ref_index”:1}],”hue”:null,”attributions”:null}],”fallback_items”:null,”style”:null,”error”:null},”showLoginRequiredCard”:false}
3. Move your body and don’t ignore the urge
   Regular physical activity may help relieve constipation. Establishing a regular bathroom routine—such as trying after breakfast—and responding when you feel the urge can also help. {“fallbackMarkdown”:”(NIDDK)”,”reference”:{“matched_text”:””,”prefix”:null,”start_idx”:1334,”end_idx”:1353,”safe_urls”:[“https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment”,”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment?utm_source=chatgpt.com”],”refs”:[],”alt”:”(NIDDK)”,”prompt_text”:null,”type”:”grouped_webpages”,”status”:”done”,”items”:[{“title”:”Treatment for Constipation – NIDDK”,”url”:”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment?utm_source=chatgpt.com”,”attribution”:”NIDDK”,”pub_date”:null,”snippet”:””,”attribution_segments”:null,”supporting_websites”:[],”refs”:[{“turn_index”:0,”ref_type”:”search”,”ref_index”:0}],”hue”:null,”attributions”:null}],”fallback_items”:null,”style”:null,”error”:null},”showLoginRequiredCard”:false}

One important warning: Don’t rely on “natural” remedies if constipation is persistent or severe. Seek medical advice if you have blood in your stool, rectal bleeding, constant abdominal pain, vomiting, fever, unexplained weight loss, or inability to pass gas. {“fallbackMarkdown”:”(NIDDK)”,”reference”:{“matched_text”:””,”prefix”:null,”start_idx”:1619,”end_idx”:1638,”safe_urls”:[“https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes”,”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes?utm_source=chatgpt.com”],”refs”:[],”alt”:”(NIDDK)”,”prompt_text”:null,”type”:”grouped_webpages”,”status”:”done”,”items”:[{“title”:”Symptoms & Causes of Constipation – NIDDK”,”url”:”https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes?utm_source=chatgpt.com”,”attribution”:”NIDDK”,”pub_date”:null,”snippet”:””,”attribution_segments”:null,”supporting_websites”:[],”refs”:[{“turn_index”:0,”ref_type”:”search”,”ref_index”:6}],”hue”:null,”attributions”:null}],”fallback_items”:null,”style”:null,”error”:null},”showLoginRequiredCard”:false}