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Natural Constipation Relief

Having less than three bowel movements a week, and experiencing hard or dry stools is a classic sign of constipation. Constipation often results in abdominal cramping, gas and bloating. And if you're suffering from this condition, you're likely in search of quick relief. There are several over-the-counter medications purposed to relieve constipation. However, these drugs can become habit-forming and side effects are common. Fortunately, there are simple and fast ways to get rid of constipation naturally.

  1. Increase Fiber Intake

    • Eating large quantities of processed foods and red meats contributes to constipation. These low fiber foods result in hard and infrequent stools, and can create other symptoms such as gas and pain. To naturally ease constipation, adopt healthier eating habits and eat between 20 and 35 grams of fiber a day. Good sources of fiber include fruits, vegetables, grains (cereals and wheat pasta), beans and nuts. A daily fiber supplement can also soften hard stools and promote regular movements. Take fiber supplements as directed.

    Drink Plenty of Fluids

    • Fluid secretion in the intestinal tract is necessary for soft, regular stools. Inadequate fluid intake results in dehydration, and this can lead to constipation. To get rid of constipation, increase your fluid intake. Drink plenty of water to hydrate your body and the intestinal tract. Ideally, drink between eight and ten glasses of water a day. Other effective fluids include juices and decaf teas. Limit your intake of caffeinated beverages such as soda, certain teas and coffees, which may conribute to dehydration.

    Exercise Regime

    • Lack of physical exertion can play a role in constipation. Movement through exercise, dance or playing sports stimulates intestinal contractions. These contractions encourage the movement of stools through the colon, which can help you restore and maintain your natural rhythm. Strive for 30 to 60 minute workouts three to five times a week. This can include high-impact exercises such as aerobics and running or low-impact workouts such as walking, swimming, pilates or biking.

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