Last Updated on March 27, 2015
Constipation can be a nuisance if one has to deal with it too often. This uncomfortable phenomena occurs when there is not enough water in the stool to move it through the intestines or the contractions are unable to push out stool. If you wish to know some easy steps on how to get rid of constipation, read through the following.
Stay away from constipation-causing foods
Foods that have high quantities of fat, dairy products or refined sugar are likely to cause stultification. The requirement is not of cutting down these foods from your diet completely but reducing their consumption to ease the evacuation of your bowels. High content of sugar in candies and cookies, dairy products like cheese, yogurt, butter and other items like white rice, white bread and boiled eggs need to be reduced from the daily diet. Also, too much consumption of chips, red meat, unripe bananas should be avoided side by side.
Cut down caffeine
Caffeine use over a long period of time results in dehydration and causes constipation. Another element that can dehydrate your body is alcohol. Limiting the use of both of these can help relax your bowel movements and soften the stool.
Take a more fiber-intensive diet
Besides reducing the above food items from your diet, you need to add more fiber-rich elements to help fix your problem of constipation. You need to consume at least 25 to 40 grams of fiber regularly and hence vegetables and fruits should be a vital element in your daily diet. Fibers are helpful in maintaining the system of smooth digestion and ease of excretion. Cabbage is such a food that has high fiber content as well as enzymes which help keep the liver clean and also cause the digestive tract to flush easily.
Moreover, taking fiber supplements alongside consumption of fiber rich foods is also highly recommended because they also help in relieving the constipation that is troubling you. Pharmacies offer supplements like Metamucil or Citrucel for such purposes. In addition, if the normal changes in diet do not help in getting rid of your problem, a complete fiber-based diet for a few days is strongly recommended to improve it. However, it should not be implemented for a long period of time because the body requires proteins and carbohydrates as well.
Drink lots of prune juice and water
The human body requires at least 8 glasses of water per day. In case of constipation try to consume more than ten at the least. Water is the best fluid to facilitate in all body functions and it also aids in the digestion process. Also, prunes are high in fiber and they quicken the process of digestion and passing stool. There is a stool-loosening element in the prune juice that will prevent constipation.
Stay active and exercise
If annoyed and want to know how to get rid of constipation, just get up and take a walk for twenty minutes. Any light exercise facilitates the digestive system of a human body and relieves constipation.