How do you eliminate or reduce constipation?
Stay hydrated, increase fiber intake through fruits, vegetables, and whole grains, and engage in regular physical activity like yoga or walking. Consuming prunes or chia seeds soaked in water can also promote regular bowel movements. Over-the-counter stool softeners may help but should be used sparingly and under medical advice.More from NIH: Constipation
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Eat High-Water Fruits
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Fruits like watermelon, oranges, grapes, and berries contain water and fiber, helping to keep stools soft and easy to pass.
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Consider Herbal Teas
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Herbal teas like peppermint, ginger, and senna can help stimulate digestion and relieve constipation. Senna tea, in particular, has natural laxative effects but should be used in moderation.
3
Include Healthy Fats
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Healthy fats from avocados, nuts, seeds, and olive oil help lubricate the intestines and promote smoother digestion. Including these in your diet can aid in regular bowel movements.
4
Establish a Routine
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Training your body to go to the bathroom at the same time each day can help regulate digestion. Try to visit the restroom after meals when the body's natural reflexes are strongest.
5
Try Squatting Position
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A squatting position, such as using a footstool to elevate the knees while on the toilet, can help straighten the rectum and make elimination easier.
6
Limit Red Meat
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Red meat is harder to digest and contains little fiber, which can contribute to constipation. Choosing lean proteins like fish or poultry and pairing meat with fiber-rich foods can help.
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Include Probiotics
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Probiotics support gut health by promoting beneficial bacteria that aid digestion. Yogurt, kefir, sauerkraut, and probiotic supplements can help regulate bowel movements.
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Avoid Processed Foods
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Processed foods are often low in fiber and high in preservatives, which can slow digestion. Opting for whole, natural foods helps maintain regularity.
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Increase Fiber Intake
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Eating more fiber-rich foods like fruits, vegetables, whole grains, and legumes helps bulk up stool and promote regular bowel movements. Aim for both soluble and insoluble fiber for the best results.
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Try Magnesium Supplements
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Magnesium helps relax intestinal muscles and draw water into the intestines, softening stool. Magnesium citrate or magnesium-rich foods like nuts and leafy greens can help alleviate constipation.
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Limit Dairy Products
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Some people experience constipation from dairy, particularly in large amounts. If dairy seems to be a trigger, try reducing intake or opting for lactose-free alternatives.
12
Eat Prunes or Prune Juice
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Prunes are a natural laxative due to their fiber and sorbitol content, which helps draw water into the intestines. Drinking prune juice or eating a handful of prunes daily can promote bowel movements.
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Try a Fiber Supplement
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If dietary fiber intake is insufficient, fiber supplements like psyllium husk or methylcellulose can help add bulk to stools and improve regularity. Be sure to drink plenty of water with them.
14
Practice Deep Breathing
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Stress can contribute to constipation by slowing digestion. Deep breathing exercises and relaxation techniques can help reduce tension and promote gut motility.
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Avoid Holding in Bowel Movements
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Ignoring the urge to go can lead to harder stools and prolonged constipation. Responding promptly to natural urges helps maintain regularity.
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Add Flaxseed to Your Diet
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Flaxseeds are packed with fiber and omega-3 fatty acids, promoting digestive health. Ground flaxseeds can be added to smoothies, oatmeal, or yogurt to improve bowel function.
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Use Olive Oil
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Consuming a small amount of olive oil can help lubricate the intestines and ease stool passage. A teaspoon in the morning or before a meal may help with regularity.
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Drink More Water
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Staying hydrated softens stool, making it easier to pass. Drinking at least 8 glasses of water per day can help prevent and relieve constipation.
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Exercise Regularly
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Physical activity stimulates intestinal contractions, helping move stool through the digestive tract. Even a daily walk or stretching can make a difference.
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Drink Warm Beverages
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Warm liquids, especially in the morning, can stimulate digestion and encourage bowel movements. Herbal teas, warm lemon water, or broth-based soups can be effective.