1. Fill Up on Fiber
One of the easier ways to treat constipation and prevent it from happening again is to eat a diet rich in fiber. Fiber passes through your digestive system rapidly and can help keep your bowels regular. If you don't already include whole grains in your meal planning, start substituting them for the more refined grains and processed foods you may be eating. Substitute whole grain and wheat breads for white breads and cook brown rice instead of white. Many supermarkets carry whole grain and fiber-rich pastas that you can use in place of your regular box of spaghetti. Fresh produce is another way to incorporate fiber into your diet. Strawberries, pears, oranges and apples are fruits with a high fiber content. Remember to eat the skin of the apple as well as the flesh to gain the fiber-rich benefits. Vegetables that can pump up your dietary fiber are peas, corn, cooked artichokes and brussel sprouts. Lentils, beans and some types of nuts are also good choices to increase the fiber in your diet.
2. Drink More Water
Your body needs to absorb plenty of water in order to function properly. If you don't drink enough water, your stools become hardened and difficult to pass. When you feel constipated, it's important to increase the amount of fluids that you take in, even when you feel bloated. Water is the best choice for staying hydrated, but many people find that apple or prune juices can be an effective treatment for constipation. Carbonated beverages don't provide as much hydration as still beverages, so if you're drinking soda, you'll need to drink even more to maintain the same level of hydration.
3. Get Moving
Physical exercise can help treat and prevent constipation. Movement can help stimulate your muscles to contract and move waste through your system on a more regular basis. Begin walking with a friend, find a swimming pool with open swim hours or join a sports team. The type of exercise is not as important as just the fact that you're moving your body.
4. Treat Constipation Medically
Some people need a little extra help to relieve the discomfort of constipation even if they are making lifestyle changes to address the problem. With your doctor's consent, you can make limited use of over-the-counter stool softeners. This won't cure the underlying problem of your constipation, but can relieve some its symptoms on a short-term basis. In rare cases, the muscles used to pass a bowel movement are impaired. This condition is called pelvic floor dysfunction and can be treated through biofeedback. If you experience frequent constipation with no relief through natural or medical means, ask your doctor about being evaluated for pelvic floor dysfunction.
