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7 Top Nutrition Tips For Relieving Constipation

by Jessica Luccy

Constipation is a common condition that can be uncomfortable and lead to other health problems if left untreated.

If you suffer from constipation, you’re not alone. It’s a pretty unusual problem that can be caused by a variety of factors, including a change in diet, dehydration, or even certain medications.

The good news is that there are some simple things you can do to help relieve constipation and get your digestive system back on track. From eating the right foods to staying hydrated, read on for our top tips on relieving constipation.

Tip 1: Increase Fiber Intake to Relieve Constipation

If you’re one of the millions of Americans who suffer from constipation, you know how frustrating and uncomfortable it can be. Thankfully, there are a number of things you can do to help relieve the symptoms. One simple change you can make is to increase your fiber intake.

Fiber helps to keep things moving through your digestive system and can make stool softer and easier to pass.

Good sources of fiber include:

  •  Fruits
  • Vegetables
  • Whole grains
  • Beans

Start by adding a few extra grams of fiber to your daily diet and see if that makes a difference.

How Fiber Intake Can Relieve Constipation

Fiber is an essential part of a healthy diet and it helps to keep things moving along your digestive tract.

The recommended amount of fiber for adults is 25-38 grams per day, but many people don’t come close to meeting that goal.

Adding more fiber-rich foods to your diet is a simple and effective way to help relieve constipation. Fiber helps to add bulk to the stool and keep things moving through the digestive system.

Some great sources of fiber include fruits, vegetables, whole grains, beans, and nuts.

If you’re not used to eating a lot of fiber, start slowly and increase your intake gradually over time. And be sure to drink plenty of water as well, as this will also help keep things moving along smoothly.

Tip 2: Stay Hydrated

Drinking plenty of fluids helps to keep the stool soft and easy to pass. Water is always the best choice, but herbal teas and juices can also be helpful.

Note: Avoid caffeine and alcohol, which can actually contribute to dehydration.

How Staying Hydrated Can Relieve Constipation

If you’re constipated, it means you’re not passing stool as often as you normally do. This can happen for a number of reasons, but one of the most common is dehydration. When your body doesn’t have enough fluid, it pulls water from your intestine and colon, making your stool hard and dry. This can make it difficult to pass.

That’s why one of the best things you can do for constipation is to stay hydrated by drinking plenty of fluids throughout the day.

Aim for eight to 10 glasses of water or other fluids like herbal tea, broth, or diluted fruit juice. You can also eat foods that are high in water content, like fruits and vegetables.

If you’re still having trouble after increasing your fluid intake, try some other constipation-relieving strategies like getting more exercise, eating more fiber-rich foods, or taking a stool softener.

Tip 3: Pair High Fiber Foods With Fluids

If you’re looking for ways to relieve constipation, you may want to focus on your diet. A high-fiber diet can help keep things moving through your digestive system. And pairing high-fiber foods with fluids can make them even more effective.

Some Good Options to Try

Whole grains like oatmeal, whole wheat bread, and brown rice

Fruits and vegetables like apples, berries, prunes, Brussels sprouts, and carrots

Beans and legumes like black beans, kidney beans, lentils, and split peas

Of course, everyone’s digestive system is different. So you may need to experiment a bit to find the right combination of foods that work for you. But adding more fiber to your diet is a good place to start if you’re looking for relief from constipation.

Tip 4: Become physically active

There are many different things that you can do to become physically active and help relieve constipation.

One thing that you can do is to take a brisk walk for 20-30 minutes each day. This will help get your bowels moving and also help to relieve any gas or bloating that may be causing your constipation.

Another thing that you can do is to try some simple yoga poses or stretches. These can help to loosen up your muscles and help to get things moving along in your digestive system.

Finally, make sure that you are drinking plenty of fluids each day. This will help to keep things hydrated and flowing smoothly through your system.

Tip 5: Add vegetables to Your Diet

If you’re constipated, one of the best things you can do is add more vegetables to your diet. Vegetables are a great source of fiber, which can help to promote regularity.

Try adding a few extra servings of veggies to your meals each day.

Some good options include leafy greens, carrots, tomatoes, and peppers.

Tip 6: Consider a Fiber Supplement

If you’re constipated, you may be looking for a quick fix. While there are many options out there, fiber is a tried and true remedy for constipation.

Fiber supplements can help increase the amount of fiber in your diet, which can help soften stool and make it easier to pass

Natural Laxative

You can try a natural laxative like psyllium husk powder or prunes. These agents help to add bulk and make it easier to pass the stools.

Tip 7: Take Probiotics

Add some probiotics to your diet. Probiotics are live bacteria that are found in yogurt and other fermented foods. They help to keep the digestive system healthy and can also relieve constipation.

When to Call a Doctor For Help?

If you have tried various at-home remedies for constipation with no relief, it may be time to see a doctor. Your doctor can help determine the underlying cause of your constipation and recommend the best course of treatment. In some cases, constipation may be a sign of a more serious condition, such as colorectal cancer. If you experience any of the following symptoms along with constipation, you should see a doctor right away:

  • Rectal bleeding
  • Abdominal pain
  • Weight loss
  • Fatigue
  • Changes in bowel habits (e.g., narrow stools)


If you’re struggling with constipation, know that you’re not alone. It’s a common problem, but one that can be easily remedied with the right diet and lifestyle changes. By following the tips in this article, you can get your digestive system back on track and start feeling better again. Just remember to listen to your body and make sure you’re getting enough fiber, water, and exercise. With a little effort, you’ll be back to normal in no time.


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