A Natural and Effective Way to Relieve Constipation
For occasional constipation, one of the simplest evidence-based approaches is more fiber + enough fluid + movement.
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NIDDK
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Try this:
Eat prunes (dried plums) or drink some prune juice. Prunes contain fiber and natural compounds that help draw water into the colon.
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Mayo Clinic
Increase fiber gradually through fruits, vegetables, beans, oats and whole grains. Adults generally need around 22–34 g of fiber per day, depending on age and sex.
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NIDDK
Drink adequate fluids, particularly when increasing fiber.
Take a walk or stay physically active; regular activity can help stimulate bowel movement.
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NIDDK
Don’t ignore the urge to go. Sitting on the toilet at a regular time, such as 15–45 minutes after breakfast, can also help establish a routine.
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NIDDK
Avoid suddenly consuming huge amounts of fiber, since that can cause gas and bloating.
When not to treat it at home
See a healthcare professional if constipation is persistent or accompanied by blood in the stool, rectal bleeding, ongoing abdominal pain, vomiting, or unexplained weight loss.
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NIDDK
If you tell me how many days you’ve been constipated, I can suggest a simple food-and-drink approach for the next 24 hours.
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