Constipation: 3 Natural Ways to Make Stools Easier to Pass
For occasional constipation, simple diet and lifestyle changes can often help. Here are three practical options supported by medical guidance.
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Increase fiber gradually
Add foods such as pears, berries, vegetables, beans, oats and whole grains. Adults generally need around 22–34 grams of fiber daily, depending on age and sex. Increase it gradually to reduce bloating.
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Try prunes or prune juice
Prunes provide fiber and naturally occurring sorbitol, which can help promote bowel movements. Start with a modest amount rather than consuming a large quantity at once.
Drink enough fluids and move regularly
Adequate water helps fiber work properly, while regular physical activity can help stimulate bowel function.
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A useful morning habit
Try sitting on the toilet 15–45 minutes after breakfast, when eating can naturally stimulate the colon. Don’t ignore the urge to go, and consider placing your feet on a small footstool for a more comfortable position.
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Seek medical care promptly if constipation comes with blood in the stool, persistent abdominal pain, vomiting, fever, inability to pass gas, or unexplained weight loss.
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