How to Relieve Constipation

Drink a glass of warm water with lemon juice. A glass of warm water with a squeeze of lemon juice, consumed first thing in the morning, can be particularly helpful, though you can drink it at any time of the day. Simply mix one teaspoon of lemon juice with one cup (240 ml) of warm water and sip slowly.

• The warm lemon water will help soften stools and promote bowel movements, but it may take some time before you feel its effects.
• If you suffer from constipation regularly, you might want to make it a habit to start your day with a glass of warm lemon water.
• If lemon juice isn’t available, you can also drink tea, coffee, or just warm water to stimulate bowel movement.

Prepare an Epsom salt solution. Epsom salt is approved by the U.S. Food and Drug Administration as a short-term laxative. If you have Epsom salt at home, dissolve 1-2 teaspoons of salt (check the packaging to ensure you're using the correct dosage) in a cup (240 ml) of water to drink. This method should help relieve constipation within 30 minutes to 6 hours.

• You can also take an Epsom salt bath to alleviate constipation. Fill your bathtub with warm water and add one cup of Epsom salt. The salt will be absorbed through your skin.

Try a baking soda solution. A mixture of baking soda and water can also help relieve constipation. Mix one teaspoon of baking soda with ¼ cup of water to drink. This remedy can also help reduce bloating or alleviate the discomfort in your stomach that often accompanies constipation.

• Remember that baking soda is high in sodium, so it is not an ideal remedy for those on a low-sodium diet.

Eat a few prunes or drink prune juice. Prunes are well-known for promoting bowel movements. If you have prunes or prune juice at home, try eating a few or drinking some to help with digestion.

• You don't need many prunes; just a few or a glass of prune juice will suffice. Two medium-sized prunes contain about 2 g of fiber, while one cup of prune juice contains about 5.2 g of fiber.
• If you suffer from chronic constipation, consider a cleansing remedy using apple juice and prune juice. Drink 2-3 cups of prune juice in the morning on an empty stomach, followed by a cup of apple juice. The combination of these two juices will likely help alleviate constipation and improve digestion.

Take a walk. Light physical activity is a great way to stimulate your digestive system. If you’ve been sedentary, try getting up and taking a walk around your neighborhood to help promote bowel movement.

• Even if you're uncomfortable due to constipation, don't stay seated or lie down. Get up and move around every day. Walking or jogging can help relieve constipation.
• Lack of physical activity is a risk factor for constipation. Increasing your activity level can help boost your breathing rate and heart rate, which in turn stimulates the natural contraction of smooth muscles in the intestines, making it easier for you to pass stool.

Take stool softeners. Oral stool softeners are a relatively gentle laxative. If you occasionally suffer from constipation, this is an appropriate first-line remedy. Stool softeners like docusate work by increasing the amount of water absorbed into the stool, making it softer and easier to pass.

• Follow the instructions on the packaging. Generally, you need to take the stool softener once at night before bedtime.
• The medication will be effective after one, two, or three days.
• Do not take this medication for more than a week unless instructed by a doctor.

Try using a laxative. Perhaps the quickest way to relieve constipation is by using a laxative. There are various types of laxatives available at pharmacies. Osmotic laxatives work by helping fluids move through the colon.

• Some common osmotic laxatives include:
  • Magnesium milk
  • Magnesium citrate
  • Lactulose
  • Polyethylene glycol
• Prolonged use of laxatives may lead to negative side effects.
• These medications can cause electrolyte imbalances, leading to irregular heart rhythms, confusion, weakness, and seizures.
• Long-term use may also lead to dependency and reduced bowel function.

Use Fleet Enema for constipation relief. Sodium phosphate enema solution is a therapy designed to treat occasional constipation. You’ll insert the tip of the enema nozzle into your rectum and squeeze the tube to release the fluid. After administering the fluid, hold the position for up to 5 minutes. You should feel the urge to go soon afterward.

• Enemas for constipation are available at most supermarkets and pharmacies.
• It’s recommended to try gentler laxatives, such as stool softeners, before resorting to enemas.
• When using the Fleet enema, lie on your side. Open the enema nozzle and gently insert it into your anus. Slowly squeeze to release the fluid. For best results, lie on your side and hold the nozzle for about 1-5 minutes, or until you feel the urge to go. Never hold the enema nozzle for more than 10 minutes, as this could be harmful.

Eat more fiber. Most cases of constipation are caused by improper diet, insufficient water intake, or lack of exercise. To combat constipation, you need to increase your fiber intake to aid digestion and promote bowel movements. Aim for 18-30g of fiber daily. Foods high in fiber include fresh fruits and vegetables and whole grains.

• According to the U.S. Institute of Medicine, the recommended daily fiber intake for adults is 38g for men and 25g for women. Pregnant and breastfeeding women should consume 28g of fiber each day. Consuming more fiber than these recommendations is generally not harmful to healthy individuals.
• Eat high-fiber breakfast cereals.
• Choose whole wheat bread.
• Add legumes such as lentils or chickpeas to stews and salads.
• Enjoy fresh or dried fruit for dessert.

Include more fruits and vegetables in your diet. Opt for fruit smoothies at breakfast, salads at lunch, and vegetables like broccoli, spinach, or sweet potatoes at dinner. You can also drink warm lemon water with added carrots in the morning.

• If you frequently experience constipation, try adding prunes to your regular diet as a snack. Prunes increase fiber intake and help stimulate digestion.
• A clinical trial showed that 70% of participants who consumed prunes experienced improvements in constipation.

Take fiber supplements. If you find it difficult to meet your daily fiber needs through food alone, you can opt for fiber supplements. These are available at pharmacies and supermarkets. While fiber supplements can be helpful in the short term, it's better in the long run to aim for fiber from fresh food sources.

Drink plenty of fluids. Ensure you're drinking at least 2 liters of water daily. Dehydration can contribute to constipation, as a lack of fluid in the intestines slows digestion, causing stool to harden and become painful to pass.

• Warm fluids like tea or coffee can also help stimulate regular bowel movements. It's best to consume them in the morning to warm up the digestive system.
• Avoid excessive caffeine intake to prevent dehydration, which may worsen constipation.

Listen to your body. Always try to listen to your body's signals and respond accordingly, meaning don’t delay when you feel the urge to go, and avoid holding in stool. You might be constipated because you’ve been ignoring the urge to go. When you hold stool, it may harden, making it more difficult to pass.

• People who travel frequently or have irregular schedules may also suffer from constipation. Try eating yogurt or prunes, and make sure you're near a bathroom when needed.
• When flying, opt for a seat near the aisle, or make occasional stops when driving long distances.

Make sure your bathroom environment is relaxing. You’ll find it easier to pass stool in a calm and unhurried environment. Close the bathroom door and ensure no one disturbs you when it’s closed. Don’t let anyone pressure or rush you. Never feel stressed, as this can slow down your digestion.

• Try placing your feet on a small stool when sitting on the toilet. This position raises your knees higher than your hips, which may help pass stool more easily.

Relax while sitting on the toilet. Try to relax when you sit on the toilet and breathe evenly. Avoid holding your breath or taking deep breaths as you start. One technique to aid bowel movements is to imagine your anus as an elevator. Gently push it down to the ground floor, then to the basement, until it reaches its lowest level.

• Relax for a second, but don't let the elevator rise again.
• Expand your waistline, push downward and outward. You should not strain, but aim to maintain gentle pressure.

Schedule a doctor’s appointment. If you’ve tried all the methods above and still can’t go, you may have a bowel obstruction. If constipation lasts for weeks, it’s important to consult a doctor to rule out more serious conditions. See a doctor immediately if you experience symptoms like cramping, dizziness, or fatigue.

• You can ask your doctor about biofeedback therapy.
• Biofeedback is a specialized treatment that teaches you how to relax and contract your pelvic muscles.
• If you are taking medication, discuss it with your doctor, as your medication could be causing constipation.

Abdominal massage. Abdominal massage can be helpful if you suffer from chronic constipation. A session usually takes about 10-20 minutes and can be done while standing, sitting, or lying down. Abdominal massages may reduce the need for laxatives and help alleviate bloating. However, abdominal massage is not recommended for everyone, so consult your doctor beforehand.

• Pregnant women and those with a history of malignant bowel obstructions should avoid this treatment.

Consider prescription medication. You can discuss with your doctor the possibility of prescription medication to treat constipation. These medications work by drawing water into the intestines, helping stool pass more quickly. Doctors usually recommend these medications when over-the-counter laxatives are ineffective.