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You’ve been there before — sitting on the toilet and trying desperately to go, but you seem to be impossibly backed up. Constipation is a common digestive issue caused by factors like dietary changes, dehydration, travel, or as a side effect of taking certain medications.
Occasional constipation is nothing to worry about; in most cases, you can get your bowels moving again with simple lifestyle changes and home remedies. Regular constipation, however, could be a sign of an underlying gastrointestinal (GI) issue that requires treatment.
Home remedies alone aren’t enough to address chronic constipation, which is why Dr. Husney, an experienced GI specialist of Jack Husney, MD, in Brooklyn, New York, provides specialized treatment options that address the root cause of this distressing concern.
Here, he outlines five common home remedies and lifestyle changes that can relieve acute constipation quickly — and help keep the problem from becoming chronic.
1. Gradually increase your fiber intake
Dietary fiber eases constipation by softening your stool and increasing its bulk, making it easier for the stool to pass through your intestines. To avoid bloating, start by gradually introducing fiber-rich foods into your diet.
Great sources of fiber include fruits like raspberries, apples, pears, and vegetables like carrots, broccoli, and leafy greens. Legumes, whole grains, and nuts are also excellent options. Dr. Jack Husney recommends aiming for 25-30 grams of fiber daily. Remember to increase your intake gradually, and drink plenty of water to help the fiber’s effectiveness.
2. Stay hydrated
Water is crucial for preventing and alleviating constipation as it helps fiber work better and keeps your stools soft. Make a habit of carrying a water bottle and drink regularly throughout the day, aiming to keep your urine clear to pale yellow — the darker or more yellow your urine, the less hydrated you are.
Include other fluids like herbal teas, which can also help you stay hydrated. If you struggle to drink enough water, setting reminders or adding flavor with a slice of lemon might make it easier to achieve your daily fluid intake goals. The water that’s in your foods (i.e., fruits and veggies, soups) also helps you stay hydrated.
3. Exercise regularly
Regular exercise helps to stimulate intestinal activity, which can help speed up the rate at which food moves through your digestive system. You don’t need intense workouts to get your bowels moving. Moderate activities like walking, yoga, or swimming can significantly improve GI motility and constipation symptoms.
You can start by incorporating 30-60 minutes of moderate exercise into your daily routine. In addition to relieving constipation, regular exercise also improves your overall physical and digestive health.
4. Review your medications
Some medications can trigger constipation as a side effect. Common culprits include painkillers, antacids containing aluminum or calcium, and certain antidepressants.
If you’ve just started on a medication and noticed you’ve been getting constipated, consult with your health care provider to review your medications. They may suggest alternatives that do not disrupt your bowel movements, or they may recommend using a stool softener.
5. Establish a routine
Your body and mind thrive when you have a working routine. The same goes for your bowels. Setting a regular time each day for bathroom visits can improve your body’s natural need for regular bowel movements.
Try to use the bathroom at the same time every day, ideally after a meal, to take advantage of your body’s natural gastrocolic reflex, which stimulates bowel movements after eating. Give yourself plenty of time when you go, and try not to rush the process. Feeling stressed about your bowel movements may aggravate your symptoms.
Need help for chronic constipation?
While these tips can significantly relieve the symptoms of occasional constipation, chronic constipation often requires specialized treatment. Luckily, Dr. Husney has extensive experience helping people suffering from persistent digestive issues.
If simpler home strategies don’t provide effective relief from constipation, Dr. Husney and our team can help. Give us a call at 718-872-5270 today, or click online to book a consultation at our Brooklyn, New York, office at your convenience.