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There are several reasons that you might feel constipated. For instance, you could feel constipated if you don’t consume high-fiber foods, don’t drink enough water, or if you have an unhealthy lifestyle.

Here are several home remedies that you can do to get relief from constipation.

Stay Hydrated

The number one cause of constipation is often dehydration. And if your constipation is in its early phase, you might be able to prevent it from worsening by staying hydrated and simply drinking more water. Ideally, it would be best to drink nearly 2 liters of water daily.

However, if you are breastfeeding, you might want to ask your healthcare provider and see what amount they recommend for the right amount of water intake. If constipated, you might want to chug a big glass of water to stimulate bowel movement.

Consume Fiber-Enriched Foods

Another trick to relieve constipation is consuming foods that are high in fiber. Here are some high-fiber food options:

  • Whole wheat pasta/ bread/ cereal
  • Brown rice
  • Oats
  • Nuts/ walnuts/ pecans/ almonds
  • Beans/ lentils
  • Fresh veggies/ fruits/ leafy greens

Here are some food options that you will want to avoid if you have constipation:

  • Frozen foods
  • Fast foods
  • Processed foods
  • Snacks that are low on fiber, such as chips and biscuits
  • Meat

Take Fiber Supplements

Another way to relieve constipation is to take fiber supplements and induce bowel movements. Usually, dehydration and a poor diet that comprises low-fiber foods are the cause of constipation.

Now, the essential benefit of taking fiber supplements is that these can add volume to your stool and help your intestines push the waste out of your body.

Here are some options for the best fiber supplements:

  • Metamucil
  • Benefiber
  • Psyllium
  • Citrucel
  • Fibercon

When it comes to taking fiber supplements, you can take them early in the morning. You can also take fiber supplements closer to your sleep time. Nonetheless, fiber supplements often make you feel full, so you should avoid taking fiber supplements before meals; rather, take the supplements in-between meals.

Take Colon Cleansers

You could also take the best colon cleansers or laxative stimulants to help your intestines induce a bowel movement. However, depending on the colon cleansers, it can take up to twelve hours to feel the effect. You can get colon cleansers and laxative stimulants OTC (over the counter) from any local pharmacy.

Usually, healthcare professionals recommend taking laxative stimulants or colon cleansers for severe constipation – especially – when nothing else has worked so far, and your body hasn’t responded to other treatment methods.

Another option for laxatives would be osmotic laxatives, which are essentially slower than stimulant laxatives. Compared to stimulant laxatives, osmotic laxatives can take up to three days to work and help flush the stool out of your system.

Try Squatting

Sometimes the repositioning of your body can also help you poop. Instead of sitting in the normal position, you will want to try to get in a squatting position to help you pass out the stool. All you need to do is to place a stool in front of the toilet and place your feet onto the stool when trying to poop.

This way, you will get yourself in a squatting position, which can help you pass stool without over-straining yourself.

If squatting doesn’t work, you can also try out colonic massage. All you need to do is manually massage your colon to stimulate your bowel movement. Colonic massage is highly effective for those constipated due to the slow movement of the stool through the colon.

Move Your Body

Did you know that simply moving your body can help you get relief from constipation? You don’t need to do much – sometimes – all you need to do is get up and walk. But you will want to walk regularly – even if it is for 15 minutes a day,

Physical exercise can help improve your digestive system. If walking isn’t your thing, you can also opt for other exercise, such as swimming, running, jogging, and dancing. The easiest way to stick to a routine is by performing an exercise you feel happy about and will look forward to every day.