Constipation is a common problem faced by many people across the world. It occurs when bowel movements become less frequent or difficult to pass.

Factors such as diet, lack of physical activity, and certain medical conditions can contribute to constipation. To help you overcome this problem, here are six simple ways to beat constipation.

1. Increase Your Fiber Intake

Fiber plays a crucial role in maintaining good digestive health. It helps add bulk to your stool, making it easier to pass. Lack of fiber in your diet can lead to constipation.

To increase your fiber intake, incorporate more fruits, vegetables, legumes, and whole grains into your diet. Aim to consume at least 25-30 grams of fiber per day.

2. Drink Plenty of Fluids

Dehydration is one of the leading causes of constipation. Drinking adequate amounts of fluids can help keep your stools soft and prevent constipation. Water is the best choice, but other fluids such as juices, soups, and herbal teas can also be helpful.

Avoid consuming too many caffeinated or alcoholic drinks as they can worsen constipation.

3. Exercise Regularly

Lack of physical activity can slow down your digestive system, leading to constipation. Regular exercise helps stimulate the muscles in your intestines, encouraging regular bowel movements. Aim to be physically active for at least 30 minutes every day.

Even simple activities such as walking, cycling, or dancing can be beneficial.

4. Establish a Regular Toilet Routine

Having a regular toilet routine can help train your body to have bowel movements at the same time each day. Try to use the bathroom at the same time every day, preferably after meals when the gastrocolic reflex is most active.

Also, make sure you take your time on the toilet and avoid straining or pushing too hard as it can lead to hemorrhoids or anal fissures.

5. Use Laxatives as a Last Resort

Laxatives are often used to relieve constipation. However, their prolonged use can lead to dependence and worsen constipation. Instead, try to make lifestyle changes such as increasing fiber intake, drinking more fluids, and exercising regularly.

If these measures don’t work, consult your doctor before using laxatives.

6. Don’t Ignore the Urge to Go

Ignoring the urge to go can lead to constipation. When you feel the urge to have a bowel movement, go to the bathroom as soon as possible. Delaying it can make your stool harder and more difficult to pass.

Try not to hold your breath or strain too hard when you are on the toilet as it can lead to complications.