3 Natural Ways to Relieve Constipation
Constipation is often related to not getting enough fiber or fluids, low physical activity, or changes in routine. For occasional constipation, these approaches can help:
- 💧 Drink enough fluids
Water helps keep stool softer. If you normally drink very little, gradually increasing your fluid intake may help. People with certain heart or kidney conditions may have fluid restrictions, so they should follow their clinician’s advice. - 🥝 Increase fiber gradually
Fruits such as kiwi, pears, and prunes, along with vegetables, beans, oats, and whole grains, can increase stool bulk and improve regularity. Increase fiber slowly and drink adequate fluids to reduce bloating. - 🚶 Move your body
Regular walking or other physical activity can stimulate intestinal movement. Even a daily walk can be useful, particularly if you’ve been sitting for long periods.
A simple additional habit
Don’t repeatedly ignore the urge to have a bowel movement. Give yourself enough time and try sitting on the toilet at a regular time, such as after breakfast. A small footstool under your feet can also put you in a more comfortable squatting-like position.
🚨 When constipation needs medical attention
Seek medical care for severe or persistent constipation, blood in the stool, unexplained weight loss, vomiting, severe abdominal pain, fever, or a sudden change in bowel habits. These symptoms shouldn’t be treated solely with home remedies.
