Are you getting enough fluids?

Experts agree that the top priority for people with constipation is to check their diet. The most important dietary items to deal with constipation are fiber and water. A large intake of both is necessary to soften and facilitate its passage through the colon. How much water and fiber is enough? Adults need at least 6 cups of water per day, 8 cups is better. While a variety of liquids are effective, the best choice is water. As for the amount of fiber, see the next paragraph.

Get lots of fiber

Most Americans don’t get enough fiber, Harper said. The American Dietetic Association recommends that adults consume 20-35 grams of dietary fiber per day, and patients with constipation should consume at least 30 grams. So, where does fiber come from? "Fiber comes from carbohydrates -- such as whole grains, fruits and vegetables," Harper says. It's not difficult to get 30 grams of fiber a day if you choose your foods carefully. For example, half a cup of mung beans provides 5 grams; a small apple provides 3 grams; and a bowl of oat bran provides 13 grams. Top of the list of fiber foods include cooked dehydrated beans, dried prunes (pnlnes), figs, grapes, popcorn, oats, pears, and stone fruits. However, fiber intake should be increased gradually to avoid excessive flatulence.

Make exercise a habit

You already know exercise is good for your heart, but did you know it’s good for your gut, too? "Generally speaking, we believe that regular exercise can solve the problem of constipation by promoting the passage of food through the intestines," said Professor Ashney.

Self-training for sitting on the toilet

In life, many people have long been accustomed to going to the toilet only when it is convenient, rather than according to the body's reaction. However, holding back can gradually lead to constipation. But it's not too late to improve your bowel habits. Dr. Shuester said: "After a meal is the most natural time to go to the toilet. Therefore, you might as well sit on the toilet for 10 minutes after each meal. Over time, you can control the colon to develop natural habits."

Relax your mind

When you are frightened or nervous, your mouth may become dry and your heart may race. Your intestines will also stop moving. It's a fight-or-escape mechanism, Dr. Lauder said. If you're feeling stressed about constipation, try relaxing or listening to some upbeat music.

Laugh heartily

When you laugh, it shakes your belly, which helps prevent constipation within one or two days. This massages the intestines, aids digestion, and relieves stress and tension, Camlon says.

Use laxatives with caution

Laxatives on the market are often effective, but they can easily become addictive. If you take too many of these chemical products, your intestines will become dependent on them, making constipation worse. So, when should you use laxatives? "Almost never use it," Dr. Rousseau said.

Recognize natural laxatives

In addition to chemical laxatives, you can also find another type of laxatives in most Western pharmacies, usually marked on the packaging. Ming "natural laxative" or "plant laxative". The main ingredient in these products is usually ground psyllium seed. This is a super-concentrated fiber that is non-addictive and generally safe to use, even over the long term. However, these laxatives must be taken with plenty of water (read the instructions for use carefully) to prevent them from sticking to the intestines.

Use medications and supplements with caution

There are many medications that may cause or worsen constipation. Common culprits include antacids containing aluminum or calcium, antihistamines, antiparkinsonian drugs, calcium supplements, diuretics, narcotics, phenothiazines, tranquilizers, and tricyclic stimulants.

Watch Certain Foods

Certain foods may cause constipation in some people, but have no effect or the opposite on others. For example, milk may cause severe constipation in some people but diarrhea in others. If your constipation is caused by colon spasm, you should avoid foods that cause gas, such as beans, broccoli, and kale. If your constipation is severely painful, you may have a spastic colon.

Reduce food intake

People with spastic colon should also avoid large meals, which can dilate the digestive tract and make constipation worse, Dr. Schuester said.

Beware of Certain Medicinal Plants

There are numerous treatments for constipation using medicinal plants. Commonly heard products include reed bitter juice, senna, rhubarb, and buckthorn bark. These products are all very effective, but Dr. Lauder said they should be taken with caution. Laxatives made from certain medicinal plants, and chemical laxatives, Like laxatives, it should not be overused.

Do not use excessive force

It is not a wise idea to vigorously attempt to defecate. It may cause hemorrhoids and anal rupture. This is not only painful, but also narrows the anal opening, making constipation more serious. . Overexertion can also raise your blood pressure and slow your heartbeat. Dr. Rousseau said some older patients with constipation even pass out on the toilet, sometimes resulting in broken bones.

Avoid pure vegetable oils

Removing vegetable, olive, or soybean oils from your diet may help relieve chronic constipation, Dr. Diehl says. "It's not that the oils themselves are bad," said Dr. Diehl, "it's that when consumers ingest these pure oils extracted from plants, they can easily cause constipation and many other digestive problems." Diehl's theory was based on the early 2000s. The research of health reformer John Harey Kellogg M.D. (brother of Kellogg’s breakfast cereal company giant). The problem with these oils is that they form a film in the stomach, making it difficult for carbohydrates and proteins to be digested in the stomach and small intestine. "This delays adequate digestion by about 20 hours and causes food putrefaction, gas, toxins and other substances to accumulate in the colon and large intestine.