Repeat this pattern 10 times to help move the stool along your intestines. Massage your stomach with a fist instead of a flat palm for added pressure to knead out stubborn gas bubbles and kinks. Talk to your doctor before trying a self-abdominal massage if you have spinal injuries, irritable bowel syndrome (IBS), or inflammatory bowel disease. Do not attempt this relief method if you’re pregnant.
Put on a movie, podcast, or audiobook to keep your mind off the pain and need to go to the bathroom. The less you think about it, the less you’ll worry—things will even out with time! Avoid leaving the heat pack on for too long, as this could result in burns or skin rashes.
We know exercising while you’re constipated may be uncomfortable, so take it slow. There’s no need to do anything strenuous.
A single serving of prunes is about 3 prunes, which contains about 30 grams of fiber. If the texture of a prune throws you off, no worries! Try drinking a small glass of prune juice instead. Stick to eating a serving of prunes at a time, as eating too many at once could cause diarrhea. Consider making your own prunes if you experience constipation often.
Swap a can of soda or beer with a tall glass of water while you’re constipated, as caffeinated and alcoholic beverages could dehydrate you and worsen your constipation. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Are you having a hard time drinking plain water? Add a lemon or other citrus fruit to amp up the flavor. Pear and apple juices, clear broths, and herbal teas can also help dry stools move along, but they shouldn’t be used as a substitute for water. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Try sipping on a hot cup of water to help soothe bloating and encourage your bowels to get moving.
Psyllium comes in many forms, including powder, capsules, and commercial constipation relievers such as Metamucil. Ground flaxseed can be stirred into yogurt, oatmeal, or muffin mixes to add fiber to meals or snacks. Fenugreek is a type of legume that’s high in fiber and is usually in a capsule form. Talk to your doctor before taking one of these natural supplements, especially if you’re on other medication, are pregnant, or breastfeeding. [10] X Research source
Magnesium citrate is another great supplement that’s available in tablets or oral suspensions. Simply take the recommended dosage given to you by a doctor. Magnesium hydroxide can also be taken to relieve constipation and comes in chewable tablets and liquid forms. [12] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
Take 15 to 60 mL of castor oil if you’re an adult, always starting with a lower dose to avoid diarrhea. [14] X Research source You should feel relief within 2 to 3 hours of taking castor oil. If you don’t, wait a day before taking another dose. Know that taking too much castor oil may cause painful abdominal cramps, dizziness, nausea, diarrhea, and shortness of breath. Consult your doctor before using castor oil to treat constipation if you have appendicitis, an intestinal blockage, or are pregnant. [15] X Research source
Always take the dosage of mineral oil recommended to you by a doctor, as an overdose could cause severe abdominal pain, diarrhea, nausea, and vomiting. [17] X Research source Avoid giving children mineral oil as constipation relief because it could prevent their bodies from absorbing important A, D, E, and K vitamins. [18] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Do not take mineral oil if you have medication allergies, are pregnant, or are experiencing stomach pain, nausea, vomiting, or rectal bleeding. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you deal with chronic constipation, consider investing in a Squatty Potty. This nifty device slides under your toilet and can be adjusted to the perfect height.
Once your bowel movements are regular again, consider if you want to add dairy back into your diet. If you feel better not eating them, keep them out. If you miss them, start adding them back into your diet gradually.
Swap your pudding with a cup of yogurt for a similarly sweet but gut-friendly treat. Put kimchi in a salad or ramen bowl for an extra tangy flavor. Buy yogurt with “active cultures” on the packaging to ensure you get all the gut benefits.
Add berries, an apple, or grapes to your breakfast. Eat a side of collard or mustard greens with dinner. Cook broccoli, carrots, cauliflower, or Brussels sprouts for lunch or dinner. Toss kidney, pinto, or garbanzo beans into soups and chilis. Swap white, processed bread, pasta, and rice for whole-grain alternatives. Sprinkle seeds and nuts onto oatmeal, salads, or baked goods. Making sure you’re getting enough fiber every day can also help prevent constipation from happening in the future. Women should eat around 21 grams of fiber a day, while men should have about 30 grams.
White bread, pastries, pastas, and breakfast cereals often include flour that’s been stripped of its fiber and nutritional value. Look for whole grains instead. Sausage, red meat, and deli meats often contain a high level of fat and salt. Opt for lean meats such as fish, chicken, and turkey. Potato chips and french fries have very little fiber. Go for roasted or baked sweet potato fries or air-popped popcorn instead.
Start the day with a walk through your neighborhood—you can even bring your dog or a friend along! Sign up for regular yoga classes or start an at-home practice using YouTube videos as your guide. Jump in the pool or lake on a hot day and swim as many laps as you can. Take the stairs rather than the elevator to challenge yourself. Park farther away from a store to get in those extra steps.
Listen to your body and try not to stress too much about when you can and can’t go.
Bleeding from your rectum Blood in your stool Persistent pain in your abdomen Bloating Problems passing gas Vomiting Lower back pain Fever
Severe constipation could be a result of an underlying issue, medications, or lifestyle changes.
Be honest with your doctor about your symptoms, what you’ve tried, and daily life so they can give you the best care possible. Tell your doctor about any medications you’re on, as antidepressants, opioids, and allergy medications can all contribute to constipation. [33] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
