Constipation can impact adults and children. From mildly uncomfortable to downright painful, it’s a gut condition that is highly treatable with many at-home options for constipation relief.
Symptoms of constipation
“Constipation is when you have hard stools, difficulty passing bowel movements, or infrequent bowel movements,” explained Jami D. Damron, a nurse practitioner (NP) caring for gastroenterology patients at UT Physicians Multispecialty – Bayshore. “If stool sits in the colon for too long, water will be reabsorbed, creating hard stool.”
When stool is hard, it is difficult to pass, creating a cycle of discomfort. The longer it persists, the more painful the condition.
Constipation relief
Fortunately, constipation is one of the most treatable gut issues. Damron offers these tips:
- Stay hydrated: Drinking plenty of water will help keep your digestive system working at optimal levels. Follow the hydration equation to determine how many ounces of water you need daily.
- Take in more magnesium: Adding magnesium to your diet will draw more water to your colon to keep things moving. Eat magnesium-rich foods like pumpkin, or take a daily supplement.
- Increase exercise: Moving your body will help reduce stress, increase blood flow, and stimulate peristalsis, the muscle movements that move food through the digestive tract. Try these moves to get started.
- Pass the beans: Filled with fiber, eating beans, peas, and lentils will soften stool and help avoid constipation. Fruits and vegetables are another great source of fiber, along with a fiber supplement.
Use these tips as a guide for a healthy diet and lifestyle habits. Eating an array of fruits and vegetables, drinking water, and regularly exercising will help you find constipation relief and keep your gut feeling good.
