Your stool contains toxins, byproducts of body systems and components from your food that you don't need or can't use. It's stuff you don't want hanging around in your body for longer than it has to. You should eliminate this stool regularly, three times per week or more, according to the Mayo Clinic. If you go less frequently than this, or if your stools are hard and cause you to strain and push during bowel movements, it's a condition called constipation. Constipation happens to most people at least once in their lives. There are several natural ways to relieve this condition and prevent it from recurring.
Drink Plenty of Fluids
Dehydration is a common cause of constipation, according to the Mayo Clinic. Your body needs an adequate amount of liquid for stool formation. Too little and your stool can become hard, impacted and difficult to pass. Aim for 64 oz. water per day, or eight glasses containing eight oz. It's best to spread water intake throughout the day rather than drinking it all at once. Food can also contribute to hydration. Fruits and vegetables, especially, are high in water content.
Consume Enough Fiber
Fiber is like a broom that sweeps debris through your intestines. It also adds bulk to your stool and helps move it through the colon. You need a minimum of 25g to 30g per day, according to the University of Maryland Medical Center. This fiber is best when it comes from foods, rather than supplements, but fiber supplements can also help relieve constipation once it has set in. Foods high in fiber include whole grains, beans, fruits and vegetables. Sugary and fatty foods eaten in excess may contribute to constipation, so eat these in moderation.
Stimulating Bowel Movement
There are two ways to stimulate your bowels into moving, according to the Mayo Clinic. The first is exercise. Various motions performed through exercise gently move and massage the digestive tract, helping to move stool through it. Exercise also delivers a fresh, oxygenated blood supply to the organs needed for elimination. The second method is massage. Massage stimulates and relaxes bowel and intestinal tissue, which can lead to a bowel movement.
Change Vitamins
Iron supplements--taken on their own or as part of a multivitamin--can cause constipation, according to the American Pregnancy Association. This commonly occurs in pregnant women who begin prenatal vitamins. If this is the case, switch to a vitamin with a lower iron concentration, a slow release mechanism or no iron at all. Eat plenty of lean meats and green leafy vegetables to keep your iron intake at safe levels.
