Increase your fiber intake significantly. Aim for 25-30 grams daily through fruits, vegetables, and whole grains like oats and bran. This adds bulk to your stool, promoting regularity.
Drink plenty of water. Adequate hydration is crucial for soft, easy-to-pass bowel movements. Dehydration hardens stool, making elimination difficult.
Consider a stool softener. Products like docusate sodium lubricate the stool, making passage easier. Always follow label instructions.
Increase your physical activity. Regular exercise stimulates bowel movements. Aim for at least 30 minutes of moderate-intensity activity most days of the week.
Explore osmotic laxatives. These draw water into the intestines, softening stool. Polyethylene glycol (PEG) is a common example, available over-the-counter.
Try probiotics. These beneficial bacteria support gut health. Some studies suggest they can improve bowel regularity. Look for products containing strains like Lactobacillus and Bifidobacterium.
Pay attention to your diet. Limit processed foods, red meat, and dairy, as these can contribute to constipation. Focus on a diet rich in fruits, vegetables, and whole grains.
Establish a regular bowel routine. Try going to the toilet at the same time each day, even if you don’t feel the urge. This can help train your bowels.
Consult your doctor. If constipation persists despite lifestyle changes and over-the-counter remedies, consult a healthcare professional to rule out underlying medical conditions.
