Dos and Don’ts of Constipation Relief

Fortunately, you often can reverse constipation with a few lifestyle changes and healthy habits.

“It’s very easy to treat with some dietary changes, before we need to turn to laxatives or prescription medicines,” says Rabia De Latour, MD, a gastroenterologist and an assistant professor of medicine at NYU Langone Health in New York City.

Diet may not be everything, though. Chronic constipation may stem from an underlying issue such as a medical condition, medication side effect, or anatomical problem like a pelvic-floor dysfunction. You can learn about what relieves constipation and what makes it worse so you and your healthcare team can make informed decisions about your health.

The healthiest first step is to make lifestyle choices that relieve constipation or prevent it in the first place. But if you don’t yet have constipation symptoms, you don’t need to wait until they start to begin eating and drinking healthier and getting proper exercise.

Add Fiber to Your Diet

“But we often see people with constipation eating almost none,” says Suzie Finkel, RD, a dietitian at New York Gastroenterology Associates in New York City.

Your body responds differently to the two main types of fiber, soluble and insoluble.

• Oats
• Beans
• Nuts
• Seeds
• Fruits such as apples, bananas, and avocados
• Vegetables, such as carrots
• Psyllium, a common fiber supplement

• Beans
• Nuts
• Vegetables, such as cauliflower and potatoes
• Whole-wheat flour

Many plant-based foods contain both types of fiber, which keeps our digestive system running optimally.

While adding fiber to your diet is a good way to address diarrhea and constipation, it's not a good idea if you have colon and intestinal issues such as diverticulitis and Crohn’s disease or if you are undergoing radiation treatment. Talk to your doctor or a registered dietitian if you have fiber-related dietary concerns.

Hydrate

The colon extracts water from partially digested food to allow stool to bulk up and pass through. That makes adequate hydration key to bowel function, De Latour says.

Eat Ripe or Dried Fruits

Ripe fruits such as juicy peaches, apricots, and pears are excellent sources of fiber, and they’re often easy to digest. Prunes, dates, raisins, and figs are all loaded with fiber, too, if you’d rather have a dried fruit snack.

Ease Into Making Changes to Your Diet

You don’t have to toss out everything you like to eat and choke down a gelatinous drink like psyllium just to up your fiber and water intake.

“When making lasting changes to help gastrointestinal function, it’s important that the changes are feasible and affordable,” says Molly Brogan, RD, a dietitian in the department of nutrition at Albany Med Health System in New York.

Brogan says that if fresh fruit is not a realistic addition to a diet, for example, she would recommend a serving of half-brown, half-white rice or to add raisins or cooked carrots to a muffin recipe.

Exercise

In addition to dietary choices, exercise may be key to getting rid of constipation and maintaining digestive health.

Overdo It on Fiber

It’s tempting to think that adding a ton of fiber will be the magic wand that gets everything moving, but think again. Jumping from 5 g to 25 to 30 g of fiber immediately may be more than your gastrointestinal tract can handle.

“There’s a lot of nuances in fiber, and adding it willy-nilly is a mistake,” Finkel says.

Rely on Processed Foods

Processed foods are high in fat and sugar and harmful to your health. They are also low in fiber and should be avoided when you are constipated, De Latour says. They won’t make things worse, but they certainly won’t help.

Most healthy sources of fiber are whole foods, such as fresh vegetables and grains.

Stress Out

A feedback loop also may develop when you’re on the toilet, and anxiety builds that nothing will happen.

“That hypervigilance can prevent the muscle relaxation needed in bowel function,” says Megan Riehl, PsyD, an assistant professor of medicine at Michigan Medicine Gastroenterology Clinic in Ann Arbor.

Dr. Riehl suggests mindful practices, diaphragmatic breathing, and routine exercise such as walking, yoga, or swimming to improve bowel function.

If changing your diet, reducing stress, and adding some exercise into your day don’t get things moving, it may be time to talk to a specialist about an underlying issue, Riehl says.

Start with your primary care physician, but know that adequate long-term relief may involve meeting with a gastroenterologist, dietitian, gastrointestinal-focused psychotherapist, or physical therapist for pelvic floor issues.

• You may be able to relieve constipation by eating more fiber, hydrating, and exercising.
• It’s wise not to increase your fiber intake too much, as it can cause negative side effects, or to eat too many processed foods, which can cause constipation.
• Stress also can contribute to constipation.
• Talk to your doctor if your constipation accompanies symptoms such as bleeding, severe abdominal pain, or unexplained weight loss, as it could point to a serious illness.