To stop constipation, several effective methods can be followed:
- Increase dietary fiber intake by eating more fruits, vegetables, beans, and whole grains, aiming for about 22 to 34 grams of fiber daily to make stools softer and easier to pass.
- Drink plenty of water and other fluids to keep stools soft and aid digestion, especially when increasing fiber intake.
- Engage in regular physical activity to stimulate bowel movements.
- Establish good bowel habits, such as attempting to have a bowel movement at the same time each day and not delaying when feeling the urge.
- Consider natural remedies like prune juice, olive oil, lemon juice, or foods high in sorbitol and fiber.
- Use over-the-counter laxatives or stool softeners if needed but only temporarily and under guidance.
Additional tips include using proper toilet positioning (knees higher than hips) and avoiding foods high in fat that can worsen constipation. If constipation persists, it is advisable to consult a healthcare professional for personalized treatment, which may include medication adjustments or laxative recommendations.
