How Can I Manage Constipation?

Do you drink more water than usual (two to four extra glasses of water a day)?

Do you drink sparkling water?

Have you increased your intake of fiber-rich foods (fresh fruits and vegetables, whole grains, peas, beans and pulses, nuts and seeds)?

Do you eat prunes or bran cereal?

Do you exercise regularly (most days of the week)?

Do you eat probiotic food (living organisms that are found naturally in food such as yogurt, kimchi, sauerkraut, miso and kefir) or prebiotic food (fiber and natural sugars that stimulate the good bacteria in the gut) such as chicory, Jerusalem artichokes, garlic, onion, bananas, leek, or chickpeas?

Do you drink caffeinated coffee?

Do you use over-the-counter or prescription laxatives?

Do you use Senna or magnesium citrate?

Do you avoid delaying bowel movements?

Have you tried lifting your feet, leaning back, or squatting while emptying your bowels?

Based on your answers, there are several other ways that can help you manage constipation. You need to make certain changes in your diet and lifestyle. Eat foods rich in fiber which will speed up the passage of stool through the intestines. Prunes are an effective natural remedy against constipation; they contain the sugar alcohol sorbitol, which has a laxative effect. It is also good to exercise regularly, because physical activity will contribute to increased bowel motility. Do not neglect the need to empty your bowels. If you delay going to the toilet, the stool in the intestines can become hard and difficult to pass.

Based on your answers, you know a lot about how to manage constipation. It is very important to increase fluid intake because dehydration contributes to constipation. Sparkling water is especially effective in relieving constipation. You can drink a cup of coffee in the morning, especially coffee with caffeine because it stimulates the intestinal muscles. You can also use different types of laxatives, but do not use them regularly, unless you have previously consulted a doctor. Senna is an effective herbal laxative that stimulates the nerves in the intestines and increases intestinal motility. However, it is not recommended for pregnant women, nursing mothers and people with inflammatory bowel diseases.