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Constipation - 5 steps to keep things moving
Small changes can add up when it comes to constipation. Many people get relief from simple adjustments to their diet and daily routines. If you’re having difficulty with constipation, here are some steps that can help soften your stools and keep your bowels moving.
- Eat more fiber. Adding fiber to your diet increases the weight of your stool and speeds its passage through your intestines. Eat more fresh fruit and vegetables each day. Choose whole-grain breads and cereals. Add legumes to soups, salads and casseroles. It’s best to make these changes to your diet gradually over a few weeks.
- Drink plenty of water. Aim for 64 ounces of liquid each day, such as water, tea or clear soups. If you’re increasing how much fiber you eat, consuming more liquid can help the fiber work better.
- Exercise daily. Regular physical activity reduces the time it takes food to move through the large intestine. The longer stool remains in the large intestine, the more water that’s absorbed and the drier stool becomes.
- Try bowel training. To help your body become more regular, try to have a bowel movement at the same time each day. Because eating activates your large intestine, try to move your bowels 15 to 30 minutes after breakfast or another meal. Even if you don’t feel like you have to go, sit on the toilet. If you’re not successful after few minutes, try again a bit later. With practice, your body may become trained to defecate on a predictable schedule.
- Respond to the urge. If you’re body’s telling you it’s time to have a bowel movement, listen to it. Don’t ignore the urge to go.
Join in on the discussion and support related to many digestive health topics including IBS, Barrett's, redundant colon, C Diff and more at the Digestive Health group.
Digestive health advice from top to bottom? Mayo Clinic on Digestive Health may be the book you are looking for!
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Pelvic floor therapy is a great way to find tools for dealing with constipation. Through pelvic floor therapy you can learn about specific exercises, abdominal massage technique, breathing as well as high fiber food and water consumption. When all of these are practiced regularly constipation will become less of a problem.
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4 ReactionsHi Scott,
I know your post was from 2021. Just know it is TOTALLY Horrible! The feeling of bloated and wanting to go but not being able. I have tried so many things. I will definitely try what was suggested. I will keep a journal and continue to drink a lot of water, probiotics and eating better.
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4 ReactionsHi @rbalbino, how are you doing with keeping a journal? Are things moving? Any improvement?
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2 ReactionsNobody asked me, but I find a tiny pinch of ground up chia and flax seeds with breakfast or a smoothie or at dinner, helpful.
But it’s easy to get TOO MANY and things get stuck. Use no more than a 4th of a teaspoon per day.
Now I CAN go, and it’s formed the way it should be.
The whole seeds work also, but again, use a tiny amount!
Then cut it in half.
I got them ground up for the additional antioxidant boost they’re claimed to be good for.
My labs are getting worse AT A SLOWER PACE.
Things that helped for me…got my blood work, which showed a low level of B12 and B6. I take supplements and got some results. I also needed iron, and did not want to have constipation, so used a capsule of plant based iron supplements. Now, I have several small movements a day. It’s surprising.
Eating one dried prune at night helps plus a stool softener
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