Constipation relief : what you need to know

One of the easiest and most efficient constipation relief is to increase your fiber intake.

Before we start talking about constipation relief it might be interesting to start discussing what constipation is. Constipation can be defined as the delay or difficulty when it comes to evacuating stools. It may be occasional (travel, pregnancy, etc...) Or in some cases chronic. Normally we say that constipation is chronic when the symptoms are present for at least 6-12 months. Normally we talk about constipation when the stools are hard and difficult to evacuate. This usually occurs if fewer than three bowel movements per week.

There are many constipation relief methods that exist in order to help you deal with constipation:

Eat more fiber

You need to make sure that your diet contains plenty of fiber. It is recommended that you consume 30 to 35 grams of fiber per day. Place greater focus on steamed vegetables, raw fruits or baked and whole grains.

Drink plenty of water

It is generally recommended to absorb 2 to 3 liters of fluid per day, much of which is provided by food. In general, it is suggested to drink 6 to 8 glasses of water daily, between meals. Mineral waters that have a high content in magnesium should be preferred as it possesses a mild laxative effect.

Move your body

It is recommended that you exercise regularly. Walking, cycling, being physically active has an influence on the abdominal muscles and promotes bowel movements.

Go to the toilet regularly

Whenever you feel the urge you should rush to the toilet. After eating, intestines enter a wave of contractions to evacuate stool. It is a natural reflex that helps to smooth out the stool. By not listening to the desire to go to the toilet, constipation symptoms may worsen. There is no miracle constipation relief cure that exists. In some severe cases doctors may make use of laxatives. However this is not indicated as a long term alternative.