There are many different things that you can eat to relieve constipation. Some people find that drinking lots of water and eating high-fiber foods such as fruits, vegetables, and whole grains helps them to stay regular. Others find that taking a laxative or stool softener on occasion helps to get things moving again. If you are having trouble finding what works for you, ask your doctor for advice.
Table of Contents
1. Water
Drinking plenty of water is one of the best ways to prevent and relieve constipation. When you are dehydrated, your body takes water from your intestines, which can make it difficult for them to move waste products through your system. Drinking plenty of fluids will help keep everything moving along smoothly.
2. Fiber
Eating a high-fiber diet is another great way to keep your digestive system running smoothly. Fiber helps to add bulk to your stool, making it easier for it to move through your system. Fruits, vegetables, and whole grains are all good sources of fiber. Be sure to drink plenty of water when you are eating a high-fiber diet, as fiber can also be dehydrating.
Fruits and Vegetables
Many fruits and vegetables are high in fiber and water, making them great choices for constipation relief. Some good options include:
- Fruits: apples, pears, peaches, plums, raspberries, strawberries
- Vegetables: broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, green beans, kale, lettuce, mushrooms, spinach, squash, tomatoes
If you are not used to eating a lot of fruits and vegetables, start slowly. Add one or two servings per day and work your way up to more. You can eat these foods cooked or raw, depending on what you prefer. Or you can start using alternatives that contain a high level of fiber, some of which are suggested by Lisandra Fields, a Health Writer.
Whole Grains
Like fruits and vegetables, whole grains are high in fiber and water. Some good options include:
- Bran: wheat bran, oat bran, rice bran
- Oats: old-fashioned oats, quick oats
- Barley: hulled barley, pearl barley
- Rye: rye berries, rye flour
- Quinoa: quinoa, quinoa flour
Like fruits and vegetables, you can eat whole grains cooked or raw, depending on what you prefer. Be sure to drink plenty of water when eating whole grains, as they can also be dehydrating.
3. Laxatives
If you are struggling to relieve constipation with diet and exercise, your doctor may recommend taking a laxative. Laxatives work by helping the stool move through your system more quickly and easily. There are many different types of laxatives available, so it is important to talk to your doctor about which one is best for you.
4. Stool Softeners
If you are having trouble passing stool, your doctor may also recommend taking a stool softener. This type of medication helps to make the stool softer and easier to pass. Again, there are many different types of stool softeners available, so it is important to talk to your doctor about the best one for you.
Final Thought
It is important to remember that everyone is different, and what works for one person may not work for another. If you are having trouble relieving constipation, be sure to talk to your doctor about what steps you can take to get things moving again.
