That’s not the case.ĭo this: Eating, especially healthy whole foods that contain fiber, helps your body move stool.įorget to manage your stress. You may think that cutting back on food will help “clear out” your colon. Your bowels should be most active first thing in the morning as well as about 30 minutes after you eat.ĭo this: Listen to your body’s messages and head to the bathroom, even if you’re busy or feel awkward using a toilet outside your home.įast. If you ignore that feeling that you need to go, those clues will get weaker over time. Try to sit on the toilet for 15 minutes at the same time each day, even if you can’t “go.” It can relax your digestive system and cue your body for a bowel movement.ĭo this: While on the toilet, you can try to rest your feet on a low stool or raise your knees above your hips. When you’re constipated, your body may need more time in the bathroom, not less. These include sleeping pills, painkillers, some drugs for high blood pressure, and antidepressants.ĭo this: Ask your doctor if one of your meds might be causing your constipation.Īvoid the toilet. Many medicines can trigger constipation by slowing down stools as they travel through the body. These medicines come in pills, liquids, suppositories, and other forms.ĭo this: If your doctor thinks that laxatives might help, follow their orders about what kind to use, and try your best to limit your use. Laxatives can become a habit, meaning you’ll need to use them before you can poop. But over time, laxatives can damage the nerve cells in your colon and interfere with muscle contractions needed to empty stools. That may be a root reason for your constipation. Not moving around enough slows food from passing through your large intestine, or colon. The strains of bacteria in this fermented drink - made with milk from cows, goats, sheep, or even soy - may help relieve your constipation. Lots of milk and cheese can make your constipation worse.ĭo this: Kefir may be a safe choice, though. Booze zaps your body of fluids, which can make your stools hard - and harder to pass.ĭouble down on dairy.
Too much fiber too quickly can give you painful bloating and gas.ĭo this: Aim for 20-35 grams of fiber daily, but add no more than 5 grams each day.ĭrink alcohol. Eating fiber from fruits, vegetables, and other foods is really important. That’s a recipe for hard, dry stools.ĭo this: Cut down on fast food, chips, hot dogs, and some microwave dinners.Īdd fiber too fast. The extra time lets your colon soak up more water. Foods that have little or no fiber sit longer in your intestines. To ease your constipation, you’ll want to change these habits:Įat too much processed food. But some actions can backfire and make it even harder for you to get back to a regular schedule. Constipation usually isn’t serious, but it can be uncomfortable.Ĭhanges in your behavior and diet often can be enough to unclog your digestive tract. Some people might poop 3 times a day, while others regularly skip a day or two. Are you constipated? You may be if you’re pooping twice or less a week, or if your stools are pellet-shaped, they're so hard and dry that they hurt, and you have to strain to pass them.Įveryone moves food through their bowels at different speeds.
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