1. Increase your fiber intake
It’s important not to underestimate the power of fiber in your diet. Fiber is essential to your overall health, and it plays an especially important role in digestion, which is why Dr. Middleton says increasing your fiber intake is one of the first steps you should take if you’re struggling with constipation.
“Fiber helps to soften the stool, which in turn makes it easier for it to pass through the digestive system,” she explains. “Eating high-fiber foods such as whole grains, fruits, vegetables, nuts, and seeds helps to bulk up the stool, so it moves more easily.” So next time you’re feeling backed up, try choosing a fiber-rich snack.
2. Hydrate
You probably hear it time and time again, but water is absolutely crucial to your health. Hydration is a major key in practically every important function your body carries out–and that includes digestion.
“Water helps keep your intestines hydrated, which makes it easier for waste products to move through your digestive tract,” Dr. Middleton tells us. “It is recommended to drink at least eight glasses of water a day.” But if you’re feeling especially dehydrated or constipated, you may want to up your intake even more.
3. Get active
Another major step to take in order to get things moving in your digestive system is to get your whole body moving with some physical activity. Just as exercise can support a healthy body all-around, it can also help relieve constipation as quickly as possible.
“Exercise helps to stimulate the intestines and keeps waste products moving through the digestive system,” Dr. Middleton says. “Taking a brisk walk or doing some light yoga poses can help get things moving.” Nice!
4. Take a laxative
When worse comes to worst, sometimes your best natural efforts still aren’t cutting it–and that’s where a laxative may be helpful. If you’ve tried drinking copious amounts of water, you’ve really packed in the fiber to your meals, you’ve been taking regular walks, and you’re still feeling constipated, it might be time to go to your local pharmacy and pick up a laxative.
“Laxatives are medications that help to stimulate intestinal movements and soften the stool so it can pass more easily through your digestive tract,” Dr. Middleton explains. However, you should practice caution: “It is important to speak with a doctor before taking any laxatives, as they can have side effects if not taken correctly,” she warns.
The bottom line
Experiencing a little bit of constipation every now and then is only natural. However, if you experience persistent constipation or it becomes an extremely frequent problem, it’s important to talk to your doctor to get down to the root of the issue. But for those moments you just need a little help getting these moving, following these tips from Dr. Middleton should help your digestive system get back on track.