Hi Readers! This is Dr. Leslie, a board-certified Emergency Medicine Physician, Functional Medicine expert, and founder of Sharpe Concierge. Through my concierge physician services, food planning, food sensitivity testing, weight management, and supplementation program, I help busy professionals take control of their health to lead more vibrant lives.
Are you embarrassed to talk about your bowel habits? Unfortunately, many people are. It is completely natural and actually dangerous if you are not relieving your body of waste on a regular basis. Rather than suffer from this problem, here are five natural ways to help relieve constipation:
Increase your fiber intake
Eating a diet rich in fiber can help regulate bowel movements and relieve constipation. Include plenty of fruits, vegetables, whole grains, and legumes in your meals. Fiber adds bulk to your stool, making it easier to pass through the digestive system.
Stay hydrated
Drinking an adequate amount of water is essential for maintaining healthy bowel movements. Water helps soften the stool and promotes regularity. Aim to drink at least eight glasses of water per day. Avoid excessive consumption of caffeinated beverages, as they can contribute to dehydration.
Exercise regularly
Regular physical activity can help stimulate the muscles in your intestines, promoting bowel movements. Engage in activities like walking, jogging, yoga, or cycling to improve digestion and prevent constipation.
Establish a regular bathroom routine
Try to establish a consistent schedule for using the bathroom. Make it a habit to visit the toilet at the same time each day, preferably after meals, as this can help regulate your bowel movements and prevent constipation.
Natural laxatives
Certain foods can act as natural laxatives and help alleviate constipation. Examples include prunes, figs, kiwi, flaxseeds, chia seeds, and aloe vera juice. These foods can help soften the stool and promote regular bowel movements when consumed in moderation.
Remember, if constipation persists or is accompanied by severe pain, bleeding, or other concerning symptoms, it is important to consult a healthcare professional for proper evaluation and guidance.
