Constipation is an unpleasant experience resulting in hard, infrequent stools. Constipation is defined as having three or fewer bowel movements a week. The stool is often dry and difficult to pass. The elderly, children and women are most likely to suffer from constipation. The disorder is a temporary gastrointestinal issue, and a variety of simple lifestyle adjustments can be made to relieve symptoms.
Step 1
Eat foods high in fiber. Include 20 to 35 g of fiber in a daily diet. Beans, figs and cooked spinach are high-fiber foods.
Step 2
Take methylcellulose, an over-the-counter fiber supplement commercially sold as Metamucil or Citrucel, to increase fiber intake. Take fiber supplements with plenty of water, or constipation may become worse.
Step 3
Get active and avoid a sedentary lifestyle. Physically moving your body will stimulate the intestinal tract. Include daily activities such as walking, swimming or biking.
Step 4
Drink water. Hydrate your body and soften stools by consuming six to eight glasses of water daily. Avoid caffeine drinks such as coffee and soda; caffeine is a diuretic and will increase dehydration.
Step 5
Massage your abdominal area. Rubbing and softly kneading the area will stimulate the bladder, bowel and intestines.
Things You'll Need
- High-fiber foods
- Physical activity
- Water
