How to Relieve Constipation

Change Your Diet

1

Add more fiber-rich foods to your diet. Fiber-rich foods are known to help stimulate your bowels. Unfortunately, these foods, such as many fruits and vegetables, often get overlooked in a person's daily diet. Don't think of veggies or fruits as optional side dishes, but as crucial parts of every balanced meal. Not only will these foods relieve constipation, but they will also promote digestive health by improving your diet. You should aim for at least 24-38 grams of fiber a day. Here are some foods to add to your diet:

 

 

2

Increase the intensity of fiber. If adding a few fiber-rich foods to your diet doesn't improve your problem, you can try a three-day fast of a high-fiber vegetable, or substituting one or two of your meals for foods that are entirely fiber-rich. This is not a good long-term solution because a balanced diet does require proteins and carbohydrates as well, but the three-day method can work in a pinch.

 

• Cabbage is particularly good because it's not only high in fiber, but it has enzymes which encourage the entire digestive tract to "flush." This is also a good liver cleanse for a build-up of liver toxins.
• Cabbage can be prepared in a number of ways, including skillet frying, if the oil used is grape-seed oil or olive oil. You should vary your recipes so the three-day fast becomes enjoyable.

3

Take a fiber supplement. Consider taking a fiber supplement even if you think you are able to get that much fiber from your daily meals. Though these supplements aren't guaranteed to work, they have helped people relieve their constipation in some cases. Some processed or synthetic fibers such as Citrucel, Metamucil, or Perdiem can do the trick.

4

Hydrate well. Constipation can also be caused by insufficient hydration. Generally drink a minimum of 33-66 ounces (1.5-2 liters) per day, or more depending on your size, the weather, or amount of exercise. Constipation results from a lack of liquid in your stools, and hydrating can help this problem.

 

• If you're having a bout of constipation, increase your water consumption for 3-4 days, starting with a big glass in the morning and drinking regularly throughout the day.
• In general, you should be drinking at least 10 glasses of warm water daily. Water is one of the best liquids that wash waste and toxins out of the body.
• Other drinks, such as juice and soda, cannot compare regardless of how healthy or natural they are, because they tend to contain excessive sugar that could actually exacerbate constipation.

5

Add prunes or prune juice to your diet. Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce transit time of stool and thus decrease the risk of constipation. If you don't like the wrinkly texture or unique taste of prunes, prune juice may be a more palatable alternative.

 

Prunes are more effective for relieving constipation than prune juice. Prunes have 14.7g of sorbitol per 100g, whereas prune juice has 6.1g per 100g. You will have to drink more prune juice to achieve the same health benefits because the prunes are processed, and you will have to take in additional sugars.

6

Try the banana cure for mild constipation. This requires that you eat a banana with a glass of warm milk, chewing the banana carefully. Make sure that the banana is very ripe, not unripe, or it can have the opposite effect.

7

Avoid foods that cause constipation. Constipation results from over consumption of fats, refined sugar, and dairy in comparison to fiber from whole grains, bran, fruits and vegetables. Avoid foods that are high in sugar, like candy or cookies, as well as too much cheese, white bread, white rice, and hard boiled eggs. You don't have to cut these foods out of your diet completely, but you should cut down on these foods if you're having trouble evacuating your bowels. Here are some other foods to avoid:

 Chips and crackers

 

Frozen dinners, which are often high in fat and low in fiber

 

Cookies

Unripe bananas

Fried foods like fries, doughnuts, and onion rings

 

Heavily breaded foods

 

Dairy products like butter, ice cream, cheese, or yogurt

 Red meat

8

Avoid caffeine. Though caffeine can help you relieve your bowels as a quick fix, a long-term use of caffeine can actually cause dehydration and exacerbate your problem.

9

Avoid alcohol. Like caffeine, alcohol can dehydrate you and make you more constipated. Limiting or stopping your intake of alcohol can help you relieve your bowels.

 source: wikihow