Constipation is a common digestive problem. It refers to difficulty in passing stool or infrequent bowel movements. It occurs when the colon absorbs too much water from the food, making it dry and hard.

The resulting condition can be painful and uncomfortable.

While many people reach for over-the-counter medications to ease symptoms, relief can also be achieved naturally. Here are some effective ways to relieve constipation naturally:.

Drink More Water

One of the most common causes of constipation is dehydration. Drinking insufficient amounts of water can cause stools to harden, making them difficult to pass through the digestive system.

To prevent constipation, it’s important to drink plenty of water throughout the day. Experts recommend drinking at least eight glasses of water every day.

Increase Your Fiber Intake

Eating a diet that is rich in fiber can help promote regular bowel movements. This is because fiber absorbs water and adds bulk to the stool, making it softer and easier to pass through the digestive system.

Some of the best sources of fiber include fruits, vegetables, whole grains, and legumes. Experts recommend consuming at least 25 grams of fiber per day.

Exercise Regularly

Physical activity can help reduce the risk of constipation by stimulating the digestive system.

Exercise helps to move food through the intestines more quickly, therefore reducing the amount of water that is absorbed and preventing stools from hardening. Experts recommend engaging in at least 30 minutes of moderate exercise per day.

Take Probiotics

Probiotics are live bacteria and yeasts that are beneficial for digestive health. They work by promoting the growth of healthy bacteria in the gut and balancing the digestive system.

Probiotics have been proven to help relieve constipation symptoms, as they can help regulate bowel movements and soften stools. There are many ways to consume probiotics, including supplements, yogurt, and fermented foods.

Avoid Processed Foods

Processed foods are often high in sugar and fat, and they lack the fiber needed to promote regular bowel movements. Eating too many processed foods can therefore contribute to constipation.

It’s important to avoid processed foods and instead choose whole, natural foods that are high in fiber and nutrients.

Try Natural Laxatives

Some natural laxatives can help relieve constipation symptoms. These include castor oil, flaxseed oil, and aloe vera. These substances work by stimulating the digestive system and promoting bowel movements.

However, it’s important to use natural laxatives in moderation, as overuse can lead to dependency and other health problems.

Practice Good Toilet Habits

Practicing good toilet habits can also help prevent constipation. This includes using the bathroom as soon as you feel the urge to go, taking your time on the toilet, and avoiding the use of harsh toilet paper.

Additionally, it’s important to be comfortable and relaxed when using the bathroom, as stress and anxiety can contribute to constipation.

Use a Squatting Position

Many experts believe that using a squatting position when going to the bathroom can help alleviate constipation. This is because squatting straightens the rectum and helps the stool to pass more easily.

One way to achieve this position is to use a stool to prop your feet up while sitting on the toilet.

Reduce Stress

Stress and anxiety can contribute to constipation by disrupting the normal functioning of the digestive system. To prevent this, it’s important to practice stress reduction techniques such as deep breathing, meditation, or yoga.

Additionally, taking time to relax and engage in activities that you enjoy can also help reduce stress levels.

Consider Acupuncture

Acupuncture is a traditional Chinese medicine that involves the insertion of thin needles into specific points in the body. It has been shown to be effective in treating a variety of health conditions, including constipation.

Acupuncture works by stimulating the nervous system and promoting the release of endorphins, which can help relieve pain and improve bowel movements.

Overall, there are many effective ways to relieve constipation naturally. By following these tips and making lifestyle changes, you can prevent constipation and promote digestive health.