11 Expert Tips To Relieve Constipation

Everyone gets constipated from time to time. And when you do, you want quick relief from the discomfort. So how do you get a bowel movement? Experts have some safe strategies to get your bowels moving and keep them moving normally.

First, take a moment to Normal bowel habits “These findings are a major problem in the U.S., and they are not conclusive evidence that the disease is causing serious health problems,” Dr. Ekta Gupta, an associate professor of medicine in the department of gastroenterology and hepatology at Johns Hopkins University, told TODAY.com.

“Some people have bowel movements two to three times a day, while others have one a day,” she says. It’s also not uncommon for people to have a bowel movement once every three days. That means there’s no one-size-fits-all definition of constipation, Gupta explains. Instead, you should pay attention to the following: What is normal for you? And when your body is taken out of its normal routine.

If you find yourself constipated, there are steps you can take to immediately relieve the discomfort and help you maintain more regular bowel movements in the future.

There are many factors that can cause constipation, says Gupta.

First, there are lifestyle factors, like diet: “Americans, in general, aren’t getting enough fiber in their diet,” Teresa Gentile, R.D., spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

a Lack of foods rich in fiber — Fruits, vegetables, whole grains, beans — can lead to intestinal issues, she says, especially if you’re eating a lot of other foods, like meat, cheese, and refined grains, which can easily make your intestines feel clogged.

According to Gupta, dehydration is one of the most common causes of constipation, along with a sedentary lifestyle. Staying active and hydrated can both help keep your bowel movements regular.

Constipation can also be a side effect of certain medications, including opioids. Constipation can also be a symptom of a larger health problem, such as thyroid disease. And, in some cases, constipation can be caused by underlying intestinal problems, such as an intestinal blockage or obstruction. Even colon cancer.

That’s why it’s important to see a doctor if your constipation is accompanied by other worrying symptoms, like blood in your stool, or if you have a family history of colon cancer, Gupta says.

If you’re looking for ways to encourage bowel movements, try these expert-approved strategies to feel better immediately, improve your gut health, and prevent constipation in the long term.

According to experts, dehydration is the main cause of constipation. People who feel constipated should “immediately Increase fluid intake“Try to drink at least 64 ounces of water a day,” Gupta says.

Drinking water is a good start, but Gupta says drinking warm liquids can also help keep your gut moving: anything from coffee, tea, or hot water with a bit of lemon and honey will do.

However, she says to be careful with caffeinated drinks: “Coffee, for example, is a double-edged sword because it’s also a diuretic,” she explains. So while coffee can help get you moving, it can also increase the amount of urination you do, which can ultimately lead to dehydration.

Experts previously told TODAY.com that most Americans don’t get the recommended 25 to 38 grams of fiber per day.

An easy way to get started is Add a little more fiber Gentile suggests adding one extra fruit or vegetable to your diet each day: try having one more fruit or vegetable one day, two the next, three the next, and see how your body adapts.

Also, consider the following: Replacing refined grains For meals (e.g. bread or pasta) for a whole grain version and add beans and legumes to your diet for both protein and fiber.

Several Fruits and vegetables for hydration Here, they can play multiple roles: leafy greens (such as spinach), vegetables (such as cabbage and zucchini) and berries (such as raspberries and strawberries) are high in fiber as well as water, which can help improve gut function in many ways.

Two fruits in particular: kiwi and prune Dr. Gupta says prunes contain compounds that can help ease constipation. They don’t have to be whole, and prune juice is a great option, she says.

Experts are beginning to understand how the collection of beneficial bacteria that resides in your gut, known as your gut microbiome, plays a role in your gut health. In particular, Gentile recommends eating cruciferous vegetables, such as broccoli, a few times a week. These vegetables contain compounds that may inhibit the growth of unhealthy bacteria in your gut. Promotes an overall improved microbiome.

Physical activity is Important for intestinal motility Constipation can be improved in both the short and long term. If you feel constipated, something as simple as going for a walk can help improve your bowel movements, says Gupta. Regular exercise can also help prevent future episodes of constipation.

Yoga is another great option for low-impact exercise, especially certain poses. Bloating and constipation“It’s a big deal,” experts previously told TODAY.com. Simple spinal twistFor example, hip stretch Child’s Pose Variations.

Sometimes it can be just too hard to get enough fiber in a day, which is where fiber supplements come in. They can be especially helpful while traveling, for example. If you find yourself relying on supplements too often, experts previously told TODAY.com: Is it worth changing your brand? Use it to get a more diverse range of fiber in your diet.

If other tactics haven’t worked, Gupta recommends considering the following: Over-the-counter stool softenersSome options, such as those that contain magnesium, are osmotic laxatives, meaning they draw water into the colon, she explains. Other ingredients, such as sennosides, work by stimulating contractions that move stool through the intestine.

But stool softeners aren’t a long-term solution: Use these products only according to label directions and talk to your doctor if the problem persists, says Gupta.

Gupta says one of the best things you can do to keep your bowel movements regular is to stick to a morning routine: our bodies naturally have better bowel movements in the morning, she explains, so it’s wise to take advantage of that.

When I wake up, I have a hot cup of coffee or tea, a glass of water, some yoga stretches, and High-fiber breakfast For a productive start to your day.

Everyone experiences constipation at some point in their life, and although it’s uncomfortable, it’s usually temporary.

“Don’t push it, let it run its course,” Gentile says, “and of course, if it becomes a chronic problem, see a gastroenterologist.”

If constipation persists for a long period of time or occurs frequently, it’s worth consulting a doctor, and Gupta recommends consulting a doctor if constipation lasts for more than three days.

Your doctor or gastroenterologist may be able to prescribe medication to ease your symptoms, she says. Or, if your symptoms are Due to underlying illnessIrritable bowel syndrome, etc.

Furthermore, if you have a family history of colon cancer, Warning Signs Gupta says constipation (for example, blood in the stool or unexplained weight loss) is also cause for concern and should be checked by a doctor.