You get constipated when your colon’s contractions are too slow. That makes your digestive system remove too much water.
This leaves you with small, hard stools that are painful to pass. Gas and bloating usually come along for the ride.
You have options for easing your symptoms without drugs. This article looks at seven ways you can get things softened up and moving better.
Constipation-predominant-IBS (IBS-C) Chronic idiopathic constipation (CIC) Pregnancy Diabetes Lupus
If you have regular constipation, talk to your healthcare provider.
PapayaPearsPeachesPineapplePrunes
It’s just a coincidence that they all start with P. But it gives you an easy way to remember them at the grocery store.
Vegetables that may be especially good for easing constipation are:
Greens:
KaleSpinachSwiss chard*
Vegetables:
Artichoke heartsAsparagusBroccoliCarrots*Green beans
Beans:
Cannellini beansPinto beansWhite beans
*Low-FODMAP foods. Canned artichoke hearts should be well-rinsed and limited to a 1/8 cup serving.
Chia seeds Flaxseed Pumpkin seeds Sesame seeds Sunflower seeds
Fiber supplements, or bulk laxatives, are available over-the-counter (OTC). Psyllium fiber has some research supporting its use.
But Citrucel is non-fermentable. So it may be better for a low-FODMAP diet.
Magnesium helps relax the muscles of the colon. That means a smoother contraction rhythm. In other words, it pushes out stool better.
Magnesium also draws water into the colon. That makes stools softer.
Magnesium can have digestive side effects, though. Check with your healthcare provider to see what dosage is best for your age, gender, and other factors.
There’s no research behind this. But heat can be mentally and physically relaxing. It may help relax your intestinal muscles so they function better. That can help with bowel movements.
Be sure to use heat for short periods of time. Don’t put it directly on your skin.
You can re-awaken this morning response, though.
First, have a substantial breakfast. That stimulates the gastrocolic reflex (intestinal contractions.)
Second, make sure you have time for a relaxing bathroom trip after breakfast. Don’t push and strain. Give it time to happen naturally.
Biofeedback is a treatment that helps you re-train your muscles. It does that with feedback from sensors. For constipation, it targets your pelvic area.
Anecdotal evidence supports magnesium supplements and a heating pad to help relieve constipation.
Re-train your body for normal morning bowel movements by having a substantial breakfast. Then have a long, relaxed trip to the bathroom.
Biofeedback may help if you have dyssynergic constipation.
A Word From Verywell
Constipation is not only frustrating but possibly painful. It can also be embarrassing.
Don’t let that stop you from talking to a healthcare provider about it. Letting constipation go untreated can lead to complications and lower your quality of life.
Get a proper diagnosis and treatment so you can get back to enjoying life.
You can also give them one to two teaspoons of corn syrup.
Call your healthcare provider if:
You’ve gone much longer than usualHydrating or other simple treatments aren’t helpingYou have bloating and abdominal pain
Go to the emergency room for constipation plus:
VomitingBloody stoolUnintended weight loss
