Top 5 Natural and Medical Strategies to Combat Constipation

5 Proven Approaches to Ease Constipation

Constipation is a widespread condition impacting bowel function, leading to difficulty passing stools. Symptoms include hard, dry, lumpy stools and infrequent bowel movements, typically fewer than three times a week. If you experience these symptoms regularly, it’s advisable to consult a healthcare professional. Fortunately, there are effective methods to alleviate constipation and improve bowel health. Here are five strategies to promote regularity and comfort:

Medical Treatments – LINZESS® and MOVANTIK®

In certain cases, doctors may recommend medications like antibiotics to relieve persistent constipation. LINZESS® (linaclotide) increases chloride and water in the intestines, softening stools and stimulating bowel movements. It’s prescribed for severe constipation and irritable bowel syndrome. MOVANTIK® (naloxegol) is another option, especially for constipation caused by opioid medications, without diminishing pain relief.

Dietary Tips for Relief

Hydrate Adequately
Dehydration is a common cause of constipation, so aim to drink two to four extra glasses of water daily. Avoid carbonated drinks, which can aggravate symptoms, though sparkling water may sometimes help.

Increase Fiber Intake
Fiber helps lower cholesterol and blood sugar levels while promoting healthy digestion. Include both insoluble fiber (found in wheat bran, vegetables, and whole grains) that speeds stool transit, and soluble fiber (found in oats, beans, fruits, and nuts) that softens stools by retaining water. Combining both types enhances bowel movement regularity.

Foods to Limit

Reduce consumption of gluten-rich foods such as wheat, barley, rye, and processed grains like white bread and pasta. For some, dairy products can contribute to hard stools. Limit intake of red meats, fried, and fast foods, as they are typically low in fiber and high in fats.

Stay Active

Regular physical activity aids digestion and prevents constipation. Even short walks after meals can support bowel health and promote regularity.

Optimize Pooping Position

Use a footstool in the bathroom to elevate your feet while sitting on the toilet, mimicking a squatting posture. This position can reduce strain and facilitate easier stool passage.