How to Alleviate Constipation
Tip 1: Eat a Diet High in Fiber
Fiber helps the body form a soft, bulky stool that is easier to pass. If your diet is lacking in fiber right now, increase your intake gradually. It takes time for your body to get used to excess fiber, and if you increase your intake too quickly, it can result in other digestive complaints like painful bloating and gas.
Fiber goals:
- Aim for 14 grams of fiber for every 1,000 calories you eat
- On a 1,500-calorie diet, you need 21 grams of fiber each day
- On a 2,000-calorie diet, you need 28 grams of fiber each day
Best high-fiber foods:
- Whole grains – Oatmeal, brown rice, quinoa, whole wheat bread
- Fresh fruits – Apples, pears, berries, oranges (with skin when possible)
- Dried fruits – Prunes, figs, apricots, dates
- Beans and legumes – Black beans, lentils, chickpeas, kidney beans
- Bran cereals – High-fiber breakfast cereals
- Vegetables – Broccoli, Brussels sprouts, carrots, leafy greens
Foods to avoid:
- White flour and refined grains
- Processed foods
- Excessive cheese
- Red meat in large quantities
- Full-fat dairy products
These low-fiber foods can actually contribute to constipation when consumed in excess.
Tip 2: Make Sure You’re Drinking Enough Fluids
Fluids help soften the stool and move waste through your digestive system more efficiently.
Hydration guidelines:
- Drink at least 64 ounces of water per day (8 cups minimum)
- For optimal results, aim for 80-100 ounces daily
- Stay away from soda and fruit juices, which contain large amounts of sugar and can contribute to weight gain
- If you drink caffeinated beverages, like tea or coffee, add an extra cup of water for every caffeinated drink
Hydration tips:
- Start your day with a large glass of water
- Keep a water bottle with you throughout the day
- Set reminders to drink water regularly
- Drink a glass of water before each meal
- Choose herbal teas for variety
- Eat water-rich foods like cucumbers, watermelon, and celery
Tip 3: Exercise Regularly
You may not connect exercise with your poop, but exercise helps to stimulate intestinal activity, making it easier for waste to move through the digestive system.
Exercise recommendations:
- Aim for at least 30 minutes of moderate exercise per day
- Walking – Simple and effective for digestive health
- Biking – Low-impact cardio that stimulates digestion
- Swimming – Full-body movement that aids elimination
- Stair climbing – Engages core and promotes intestinal movement
- Yoga – Certain poses specifically target digestive health
Best yoga poses for constipation:
- Child’s pose
- Supine twist
- Wind-relieving pose
- Cat-cow stretch
Even light movement after meals can help stimulate digestion and prevent constipation.
Tip 4: Never Ignore When Your Body Tells You It’s Time to Go
We know that life gets busy, and sometimes you may feel like you have to go at an inopportune time, but do your best to excuse yourself and hit the bathroom when the urge strikes.
Why this matters:
Holding in a bowel movement contributes to constipation. When you delay, your body reabsorbs water from the stool, making it harder and more difficult to pass. Over time, ignoring the urge can weaken your body’s natural signals.
Tips for success:
- Listen to your body’s signals
- Don’t wait for the “perfect” time
- Find a bathroom as soon as possible when the urge strikes
- If you’re at work or out, don’t be embarrassed everyone needs to go
- Make bathroom breaks a priority, not an afterthought
Tip 5: Set Aside Time for Bathroom Use
Giving yourself enough time to go is an important factor in alleviating constipation. Train your body to use the restroom at approximately the same time every day by giving yourself some time in the bathroom at certain hours. Following a set schedule can help regulate the body’s digestive cycle.
Creating a bathroom routine:
- Morning is ideal – Your digestive system is most active after waking
- Drink a glass of warm water with lemon upon waking
- Have your coffee or tea (caffeine stimulates bowel movements)
- Eat breakfast to trigger the gastrocolic reflex
- Allow 15-20 minutes of unrushed bathroom time
- Don’t bring your phone, stay focused and relaxed
- Use a footstool to elevate your feet (optimal position)
The science behind routine:
Your body responds to consistent patterns. By establishing a regular bathroom schedule, you train your digestive system to work predictably.
Tip 6: Take Probiotics
Probiotics help balance the ratio of bacteria in your gut, regulating your digestive system and boosting your immune system. All probiotics are not created equal, though, so make sure you choose a high-quality probiotic.
Benefits of probiotics:
- Balance gut bacteria
- Improve digestive regularity
- Reduce bloating and gas
- Strengthen the immune system
- Support nutrient absorption
- May help with weight management
Choosing the right probiotic:
- Look for multiple strains of beneficial bacteria
- Choose products with at least 10 billion CFUs (colony-forming units)
- Ensure the product is shelf-stable or properly refrigerated
- Check expiration dates
- Consider a probiotic specifically formulated for digestive health.
At Valley Medical Weight Loss, we can recommend high-quality probiotics that support both digestive health and weight loss goals.
