Diet and exercise changes, fiber supplements, and the occasional use of laxatives may ease constipation in most cases. However, with chronic constipation, it’s important to talk with a healthcare professional to determine if there’s an underlying medical cause.
Constipation is not uncommon in today’s society. Many people experience constipation because of an unbalanced diet, stress, and lack of exercise. Small lifestyle changes can have a positive cumulative effect on digestion.
Read on to find out what you can do to ease symptoms of chronic constipation.
Small changes to your daily routine can improve constipation. Lack of exercise and an unbalanced diet are two main causes of constipation, so start by adding some movement to your day and eating a few high fiber foods.
Avoid making big lifestyle changes all at once. These can be difficult to maintain in the long run. Instead, try to add a few of the following to your schedule until you establish a good daily routine:
- Nutrition: Stick to a consistent meal schedule and
try to avoid processed foods. Opt forhigh fiber foods like bran cereal, vegetables, whole wheat bread, or legumes. Stay hydrated by keeping water with you at all times. - Exercise: Aerobic exercise
may help reduce constipation, but you can also try yoga or take a 20-minute walk during your lunch break. Consider attending regular fitness classes at a gym. - Sleep: Get enough sleep because insufficient sleep may be a risk factor for constipation.
- Regularity: When you have the urge to have a bowel movement, use the bathroom right away. Don’t hold it. Try to schedule some uninterrupted time each day for a bowel movement.
Fiber supplements work by bulking up your stool. They’re sometimes referred to as bulk-forming agents. Bulky stools make your bowel contract, which helps push out the stool.
Taking a fiber supplement is fairly simple. They come in capsules and powder formulations, and even gummies and chewable tablets.
Fiber supplements may also have other benefits, including lowering your cholesterol and managing your blood sugar. One type of fiber, called inulin,
Examples of fiber supplements include:
Make sure you drink a lot of water along with a fiber supplement, or it could make your constipation worse.
Learn more: Bulk-forming laxatives and 9 best fiber supplements in 2024.
A simple way to help ease constipation issues is to eat more high fiber foods. Dietary fiber is a mix of complex carbohydrates. It can be found in the leaves and stems of plants and the bran of whole grains.
Nuts, seeds, fruits, and vegetables are also good sources. Meat and dairy products don’t contain any fiber.
Start by gradually adding more fiber to your diet. Foods high in dietary fiber include legumes, grains like oats, and various fruits and vegetables. Make sure you’re eating whole fruits instead of drinking fruit juices. Juices don’t have fiber.
The
| Factors | Amount (g) |
|---|---|
| 12 to 23 months | 19 g |
| Males over age 2 years | 14 to 28 g |
| Females over age 2 years | 14 to 22 g |
| Pregnant females | 25 to 34 g |
| Breastfeeding females | 31 g |
Learn more: High fiber foods and How much fiber should I eat per day?
Although effective most of the time, laxatives aren’t usually a long-term solution for constipation. In fact, taking certain types of laxatives too often can cause some serious side effects, such as electrolyte imbalances and dehydration.
If you need to take a laxative every once in a while to get things moving, know that not all laxatives are the same. Some types of laxatives are harsher than others. Here are some of the different kinds of laxatives and information about how they work in your body to relieve constipation:
- stool softeners, which draw water into stool from the intestines
- bulk-forming laxatives, which release fiber
- osmotic agents, which draw water into the bowel from other tissue
- stimulant laxatives, which force the gut to contract
Stimulants are the most aggressive type of laxatives and only take a few hours to start working. Avoid taking them regularly.
Taking them for a long period of time can change the tone of your large intestine and cause it to stop functioning correctly. If this happens, your colon may lead to laxative dependency.
While occasional or mild constipation is usually resolvable with simple changes to your lifestyle, chronic or severe constipation can sometimes point to an underlying health condition.
Call your doctor if typical constipation remedies have not helped or if you notice any of the following
- blood in your stool or rectum
- severe abdominal pain or inability to pass gas
- vomiting or fever
- unexplained weight loss
- lower back pain
Some conditions that may be associated with chronic constipation include hypothyroidism, diabetes, irritable bowel syndrome (IBS), and more.
Learn more: What kind of doctor do you see for constipation?
What is the fastest way to resolve constipation?
The fastest way to relieve occasional constipation is likely using a laxative. That said, in severe cases, you’ll need to treat the underlying cause. In rare cases, you may need to have surgery.
What can I drink to relieve constipation fast?
Drinking enough water can generally help your stool pass more smoothly and regularly. But some beverages, such as herbal tea, may be particularly helpful.
Learn more: Tips and home remedies for fast constipation relief.
If you live with chronic constipation, returning to the basics with a high fiber diet, water, and regular exercise can help restore bowel function.
Making small changes in your diet, daily routine, water consumption, and physical activity can also aid your digestion. If you need more help, you can turn to medications such as stool softeners and laxatives.
Changes take time, but if you have any concerns, schedule an appointment with your doctor.