Occasional constipation is common, but that doesn't make it any less of a pain. Fortunately, there are tons of easy lifestyle changes you can make to regulate your digestive system so you don't have to deal with constipation. From changing up your diet to staying active, there's a lot you can do to avoid constipation in the future!

1

Eat fiber-rich foods.

  1. Fiber adds bulk to your stools, making them easier to pass. You need 24-36 grams of fiber per day. To do that, incorporate fiber-rich foods in every meal. Try foods like carrots, beets, broccoli and other cruciferous vegetables. Flaxseeds, chia seeds, and whole grains like wheat, bran, and oats are also great sources of fiber. You can get additional fiber from foods like:[1]
    • Lentils, black beans kidney beans, and other beans
    • Peaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes
    • Almonds, walnuts, and peanuts
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2

Try fiber supplements if adding it to your diet isn’t enough.

  1. Fiber supplements come in the form of powder you mix with water to drink. These can help you get your daily fiber intake if you struggle to get enough in your diet. Try supplements like psyllium or methylcellulose. Talk to your doctor before taking them if you have Crohn’s Disease or other bowel-related issues, as these supplements can cause complications in those cases.[2]
    • Fiber supplements, along with eating a high fiber diet, can sometimes result in gas, bloating, and abdominal discomfort.
5

Drink plenty of water.

  1. Dehydration leads to stools that are more difficult to pass. Make sure you drink water with every meal and any time you're thirsty to stay well hydrated.[6] Aim to drink 8 cups (1.9 L) to 10 cups (2.4 L) of water a day.[7]
    • When you feel constipated, increase your water consumption immediately. It can prevent constipation from getting worse.
    • Carry around a water bottle. It'll be much easier to drink more, and it can serve as a reminder to stay on track with a fiber-rich diet.
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11

Try senna tablets or syrup.

  1. Senna is an herb that can encourage the muscles in the bowel to relax. This helps you pass stools when you're constipated. Take senna tablets or syrup according to the instructions on the label, and talk to your doctor before taking the product if you have Crohn’s disease, are pregnant, or are breastfeeding.[14] Senna can have side effects like diarrhea and stomach cramps, so talk to your doctor before using it. If you have a preexisting condition that affects your digestion it's especially important that you talk to your doctor first!
    • Only try this method if other methods, like increasing fiber in your diet and drinking water, haven’t worked.
    • Don't use senna for longer than 2 weeks.
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12

Take castor oil to relieve constipation.

13

Drink dandelion tea as a natural remedy.

  1. Dandelion root has been used as an herbal remedy for constipation for many years. Drink dandelion tea for mild constipation relief. More research is needed, though, to back up this method with scientific evidence.[16]
    • Side effects include upset stomach and diarrhea.
    • Talk to your doctor before trying this method if you’re on medication, as it can have negative interactions with medications like antibiotics.
    • You can buy dandelion tea that has been prepackaged, or buy loose dried dandelion root to make your own. Let it steep for five minutes, then stir in some honey to enjoy.
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Expert Q&A

  • Question
    I have faced constipation over the previous 4 years. I used almond oil, but couldn't get a favourable result. I am very worried about it. Can you please give me useful suggestions to get rid of this disease?
    Luba Lee, FNP-BC, MS
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    Start by drinking 8-12 glasses of water a day to keep hydrated. You should also decrease dehydrating beverages, such as caffeinated drinks and alcohol. Next, eat a fiber-rich diet and/or take fiber supplements, such as psyllium fiber. Make sure that you're exercising daily to keep your bowels moving. If necessary, try mild laxatives or senna tea to help you have a bowel movement. If nothing helps, talk to your healthcare provider to get to the root of your ongoing symptoms.
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Warnings

  • If constipation alternates with diarrhea, persists for long periods of time, or blood is passed with stools, know that it is definitely time for a chat with the doctor.[18]
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  • Avoid harsh laxatives, especially when they are used long-term. It’s important to prevent constipation or ease symptoms when it occurs, but you can become dependent on laxatives over time.[19]
    ⧼thumbs_response⧽
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About This Article

Luba Lee, FNP-BC, MS
Medically reviewed by:
Board-Certified Family Nurse Practitioner
This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. This article has been viewed 401,146 times.
6 votes - 100%
Co-authors: 57
Updated: June 8, 2022
Views: 401,146
Categories: Constipation

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

To avoid constipation, try eating foods that are naturally high in fiber, such as broccoli, lentils, bran, and fruit. Alternatively, take a fiber supplement to make sure you’re getting enough to stay regular. You can also eat a serving of yogurt a day to balance your gut bacteria, since constipation is often caused by unhealthy gut flora. Also, drink at least 8 cups of water each day since dehydration can cause constipation or make it worse. For tips from our Nurse reviewer on how to get quick relief from constipation, read on!

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