Constipation can be treated at home with simple remedies. Here are some ways to relieve constipation:
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Dietary fiber: Increase your intake of fiber through your diet. Fiber makes stool bulkier and softer so its easier to pass. Gradually increase the amount of fiber in your diet until youre getting at least 20 to 35 grams of fiber daily. Good sources include whole grains, beans, vegetables, and fresh or dried fruits. Prunes and bran cereal are tried and true constipation remedies.
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Hydration: Drink plenty of water and other liquids. Water is important for preventing constipation, too. Try to drink at least 8 glasses of water a day.
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Exercise: Regular physical activity may help relieve your symptoms. Try doing some gentle exercise such as going for regular walks, swimming, cycling, or jogging.
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Coffee: For some people, consuming coffee can increase the urge to go to the bathroom. This is because coffee stimulates the muscles in the digestive system.
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FODMAPs: Certain carbohydrates cause digestive problems, including constipation, in some people. Foods that contain them include dairy, apples, broccoli, wheat, and lentils. You might try cutting individual foods from your diet, but do it carefully. A lot of them are good sources of fiber and other nutrients you need.
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Laxatives: Laxatives are medicines that help move stool through the colon. Each laxative works somewhat differently. Fiber supplements, osmotic agents, stool softeners, lubricants, and stimulants are some types of laxatives that can be used. However, you should only use stimulants if your constipation is severe or other treatments have not worked.
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Pelvic muscle training: Biofeedback training involves working with a therapist who uses devices to help you learn to relax muscles and coordinate the use of muscles in your pelvis, rectum, and anus.
Regardless of what constipation treatment you use, give yourself enough time to sit on the toilet when you need to go. Rushing or ignoring the urge can make your constipation worse. If your constipation persists or is accompanied by other symptoms, such as abdominal pain or bleeding, you should consult a doctor.
