![]() ![]() You may have digestive issues, including constipation, because of an imbalance in the bacteria that live naturally in your intestines. They typically work faster than laxatives you take by mouth. Suppositories. Some over-the-counter constipation medications are meant to be inserted directly into the rectum. Massage.Massaging your own abdomen in a certain pattern can help encourage bowel movements.Įnemas. You can irrigate your colon with either tap water or an over-the-counter preparation to soften and flush out the contents. A therapist can help you train your pelvic floor muscles to relax. Some people get constipated because they unconsciously clench their muscles when they try to poop. Ask your doctor if this might be the problem and if there’s an alternative.īiofeedback. It may be easier to poop if you squat, raise your legs, or lean back.Ĭheck your meds. Many prescription drugs can cause constipation. Moving your body will keep your bowels moving, too.Īdjust your toilet posture. Other things you can do to relieve constipation include:Įxercise regularly. A lot of them are good sources of fiber and other nutrients you need. You might try cutting individual foods from your diet, but do it carefully. The names of the carbohydrates are abbreviated “FODMAPs.” Foods that contain them include dairy, apples, broccoli, wheat, and lentils. Watch your FODMAPs.Certain carbohydrates cause digestive problems, including constipation, in some people. Limit high fat/low fiber food.Cheese and other dairy products, processed foods, and meat can make constipation worse. Try coffee. While caffeinated drinks and alcohol can make you dehydrated, there’s evidence a cup of coffee of tea in the morning may help you poop. Try to drink at least 8 glasses of water a day. Water is important for preventing constipation, too. Prunes and bran cereal are tried and true constipation remedies. Good sources include whole grains found in cereals, breads, and brown rice, beans, vegetables and fresh or dried fruits. Gradually increase the amount of fiber in your diet until you're getting at least 20 to 35 grams of fiber daily. Fiber makes stool bulkier and softer so it's easier to pass. It may seem obvious, but your diet has a big impact on how you poop.Įat more fiber. You may be able to solve your constipation problem yourself, without your doctor’s help. What you choose will depend on why you’re blocked, and whether it’s a new or a long-term problem for you. You have a lot of options for treating constipation. You don't need constipation treatments unless you're going to the bathroom a lot less often than usual. Some people naturally have a bowel movement a few times a day, while others go just a few times a week. If you can’t go, it's often because there isn't enough water in your stool, a problem that occurs when you don't drink enough fluids.Īccording to the National Digestive Diseases Information Clearinghouse, part of the National Institutes of Health, constipation is a condition in which you have fewer than three bowel movements in a week, and your stools are hard, dry, and small, making them painful and difficult to pass. There are a few effective constipation treatments. ![]() This may have to do with the slower movement of food through a woman's intestines, as well as with the effects of female hormones on the GI tract. Women have constipation more often than men. You're not "going" as often as you should, and you feel bloated and uncomfortable.Ī lot of Americans - more than 4 million by some estimates - deal with constipation on a regular basis. Lately you've been feeling a little - to put it delicately - backed up. ![]()
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