Constipation Relief and Treatment
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Sometimes combating constipation and returning to regular bowel movements only takes a few simple diet and lifestyle changes.
Lack of fiber in the diet is one of the main causes of constipation. Complex carbohydrates absorb water and soften stool, making it easier to pass, per Harvard Health.
According to the USDA’s Dietary Guidelines for Americans, women should aim to get 22 to 28 grams (g) of fiber per day, while men should get 28 to 34 g per day.
But fewer than 10 percent of women and about 3 percent of men actually meet these recommendations for fiber intake, the USDA reports.
The right amount of fiber — from fruits, vegetables, beans, and whole-grain cereals and breads — can alleviate constipation, although many people need fiber supplements to achieve recommendations.
Regularly drinking water and other healthy beverages is also important for constipation relief, as the liquid can help make fiber more effective at maintaining regularity, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Other lifestyle changes can also help relieve or prevent constipation, including:
- Exercise regularly.
- Try to have a bowel movement at the same time every day, such as 15 to 45 minutes after breakfast (eating stimulates colon activity).
- Reserve enough time to have a bowel movement.
- Don’t resist the urge to have a bowel movement.
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