How to Relieve Constipation


Hello Challenger! Constipation is a common and uncomfortable problem that many people experience. It can cause abdominal pain, bloating, and even nausea. If you are one of the many people experiencing constipation, you are probably looking for some relief. In this article, we will explore various methods of relieving constipation, so you can find the option that works best for you.

Constipation is defined as having fewer than three bowel movements per week or experiencing difficulty passing stool. While factors like a low-fiber diet, dehydration, and lack of physical activity can contribute to constipation, a medical condition might also be the root of the problem. It’s essential to discuss your symptoms with your healthcare provider to determine if there is an underlying medical issue that needs treatment.

In this article, we will explore various remedies for constipation, including dietary changes, exercise, over-the-counter remedies, and prescription medications.

By the end of this article, you’ll have a better understanding of how to relieve constipation effectively and naturally, helping you feel more comfortable and healthy.

Understanding Constipation

What is Constipation?

Constipation is a health condition where a person has trouble passing stools, or bowel movements are hard, infrequent, and difficult to pass. With constipation, your stool movement speed slows down, resulting in excess water absorption in the colon making the stool harder and more difficult to pass.

What Causes Constipation?

The primary causes of constipation are psychological and physiological. Medications, lifestyle, hormonal disorders, and other health conditions can cause constipation. Common medication side effects like painkillers, antacids, antidepressants cause constipation. Hormonal imbalances like thyroid disorders and adrenal stress also lead to constipation.

Symptoms of Constipation

The most common symptoms of constipation include:

Symptoms Description
Difficulty Passing Stool Difficulty moving your bowels or passing stool
Infrequent Bowel Movements Passing fewer than three stools per week
Stomach Pain or Cramps Pain in your stomach or cramps that come and go
Bloating Feeling swollen or bloated
Hard Stool Stools that are hard, lumpy, or dry
Nausea Feeling like you are going to vomit

When to See a Doctor

While one isolated incident of constipation is normal, experiencing constipation regularly or for extended periods can lead to health problems. It’s vital to see a doctor if you have constipation for more than two weeks or if you have the following symptoms:

  • Blood in your stool
  • Severe pain
  • Weight loss you can’t explain
  • Rectal prolapse

How to Relieve Constipation

Dietary Changes

One of the most effective ways to relieve constipation is through dietary changes. Fiber is an essential component of a digestive-friendly diet. It helps to soften stools, provide bulk, and quicken the digestive process.

Drink More Water

Dehydration is a significant cause of constipation. Water, vitamins, and minerals will help your digestive system work efficiently. Drinking eight to ten cups of water a day is enough to keep you hydrated and improve digestion.

Eat High-Fiber Foods

Whole grains, fruits, vegetables, and legumes are high-fiber foods that will help you restore a healthy bowel movement. The fiber in these foods helps retain water, soften stools, and stimulates your digestive system.

Avoid Foods that Cause Constipation

Processed foods, fried foods, carbohydrates, low-fiber foods, and dairy can all cause constipation. Eliminating or limiting these foods can help relieve constipation. It’s also essential to reduce your consumption of caffeine and alcohol as they can dehydrate you and exacerbate constipation.

Lifestyle Changes

Another tactic to relieve constipation is simple lifestyle changes.


Exercise stimulates your digestive system and increases bowel movements. Walking, doing yoga, and other low-impact activities can help improve digestion and relieve constipation. It’s essential to aim for at least 30 minutes a day of moderate exercise.

Set Aside Time for Bowel Movements

Creating a routine for bowel movements can help regulate your body’s natural processes. Spend time every morning trying to have a bowel movement, even if it’s not successful.

Don’t Ignore the Urge to Have a Bowel Movement

The longer you put off having a bowel movement, the more challenging it becomes to pass stool. If you feel the urge to have a bowel movement, it’s essential to find a bathroom and make time to have one.

Over-The-Counter and Prescription Medications

If lifestyle changes and dietary changes aren’t enough to relieve constipation, over-the-counter and prescription medications are available.


Laxatives work by softening the stool or activating the colon’s muscles so that stool moves towards the rectum. There are different types of laxatives available, including bulk-forming agents, osmotic agents, stimulants, and stool softeners.

Enemas and Suppositories

Enemas and suppositories work by introducing fluids directly into the rectum. They are meant for short-term use and can be helpful when there’s an urgent need to have a bowel movement.

Prescription Medications

Your healthcare provider may prescribe medications to help relieve constipation. These medications work by increasing muscle movements in the digestive tract, softening stools or lubricating the intestines. Oral medication options for constipation include Lubiprostone, Linaclotide, and Amitiza.


1. Can constipation be cured?

Yes, constipation can be cured if its underlying cause is identified and treated. Lifestyle changes, dietary changes, and medications can also provide relief.

2. How often should I have a bowel movement?

It’s normal to have between three bowel movements per day and three per week.

3. How long does constipation last?

Constipation can last anywhere from a few days to several months, depending on its underlying cause and the treatment plan implemented.

4. Can drinking coffee help relieve constipation?

While coffee is not a cure for constipation, it can stimulate your digestive system and help relieve constipation for some people.

5. Can I treat constipation at home?

Yes, many people can treat constipation at home by making dietary changes, lifestyle changes, and using over-the-counter remedies.

6. Is constipation a serious problem?

Constipation is generally not a serious problem, but if it lasts longer than two weeks, it’s essential to consult your healthcare provider.

7. Is regular exercise beneficial for constipation?

Yes, regular exercise can help stimulate bowel movement and improve digestion, making it beneficial for people experiencing constipation.

8. Can stress cause constipation?

Yes, stress can cause constipation as it affects the normal functioning of muscles in the digestive system. Relaxation techniques such as yoga, meditation and deep breathing exercises can help ease stress and reduce the impact of stress on your bowels.

9. How can I make bowel movements easier?

Making dietary changes, drinking more fluids and increasing physical activity are simple ways that can make bowel movements easier.

10. How long does it take for medications to work for constipation?

It generally takes 12 to 72 hours for medications to work for constipation.

11. Can constipation in children be treated at home?

Home treatment can be used for constipation in children, but it’s essential to discuss any concerns with your pediatrician before beginning any remedies or medication.

12. Can constipation cause back pain?

Yes, constipation can cause back pain, particularly if it’s been protracted.

13. Can I take laxatives every day?

No, laxatives should not be taken every day as they can cause long-term damage to the digestive system. They should only be used short-term to treat constipation.


Coping with constipation can be a frustrating and painful experience. However, there are several ways to relieve constipation, including dietary changes, exercise, over-the-counter remedies, and prescription medications.

Improving your fiber and water intake and adding in regular exercise can help prevent constipation, while laxatives or enemas can provide short-term relief when necessary.

Remember, significant changes in bowel habits, abdominal pain or discomfort, and prolonged constipation warrant a discussion with a medical professional. Achieving and maintaining a healthy digestive system doesn’t have to be a daunting task, but it does require consistency and patience.

Closing Statement with Disclaimer

Constipation is a common problem that can have a significant impact on your daily life. It’s essential to discuss any digestive issues you may be experiencing with your healthcare provider to determine if medical intervention is necessary.

The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or replace any medical treatment or advice.

By implementing some of the tips above, you may find relief from constipation and improve your digestive health in the long term. Good luck on your journey towards a healthier, more comfortable life.