A Natural Way to Relieve Constipation
For occasional constipation, you usually don’t need a dramatic “cleanse.” A few simple measures can help get things moving.
🥝 1. Increase fiber gradually
Foods such as kiwi, prunes, pears, vegetables, beans, and whole grains can help soften stool and promote regular bowel movements. Increase fiber gradually to avoid excessive gas and bloating.
💧 2. Drink enough fluids
Adequate hydration helps fiber work properly. If you’ve been prescribed a fluid restriction for a heart or kidney condition, follow that advice instead.
🚶 3. Move your body
A daily walk or other regular physical activity can help stimulate normal bowel function.
🚽 4. Don’t ignore the urge
Try sitting on the toilet at a consistent time, often after a meal. A small footstool can also help position your knees above your hips.
🍵 What about a “miracle” drink or spoonful?
Be skeptical of claims that one spoonful of oil, baking soda, or a homemade mixture will instantly flush out your colon. These remedies aren’t reliable and can sometimes cause diarrhea, irritation, or electrolyte problems.
If lifestyle measures aren’t enough, an evidence-based constipation treatment such as polyethylene glycol (PEG) may be appropriate for some adults; a pharmacist can help you choose an option safely.
