7 Best Things You Can Do to Ease Your Constipation

Eat More Fruits

Due to their fiber content, most fruits will help to soften stools and work toward easing constipation. However, the following fruits have a particular reputation for this benefit.

It is just a coincidence that they all start with the letter P. But it does give you an easy way to remember what to buy when you are in the grocery store:

• Papaya*
• Pears
• Peaches
• Pineapple*
• Prunes

*The fruits indicated with an asterisk are low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) and therefore may be a better starter choice for you if you have irritable bowel syndrome (IBS).

Eat More Vegetables

Similar to fruit, eating more vegetables, particularly those that are high in soluble fiber, on a regular basis will be helpful in keeping your system more regular. Some people report better results when eating cooked vegetables as opposed to raw. Here are some vegetable choices with a reputation for easing constipation.

Greens:

• Kale*
• Spinach*
• Swiss chard*

Vegetables:

• Artichoke hearts*
• Asparagus
• Broccoli*
• Carrots*
• Green beans

Beans:

• Canella beans
• Pinto beans
• White beans

*The items followed by an asterisk are appropriate on a low-FODMAP diet for those who have IBS. Canned artichoke hearts should be well-rinsed and limited to a 1/8 cup serving.

Increase Your Fiber Intake

In addition to eating more vegetables and fruits, there are a couple of other ways to take in more dietary fiber. First, add some seeds to your diet. The following seeds are good sources of soluble fiber and thus may soften stools and ease constipation.

• Chia seeds
• Flaxseed 

You might also try a fiber supplement. Also known as bulk laxatives, these products are typically available over-the-counter. Psyllium has some research support for its effectiveness, while Citrucel may be more appropriate for those on a low-FODMAP diet, as it is non-fermentable.

Try Magnesium

There is anecdotal support for taking a magnesium supplement. Magnesium helps to relax the muscles lining the walls of the colon, resulting in a smoother rhythm of contractions, therefore pushing stool along more easily. Magnesium also attracts water into the colon making for softer, easier to pass, stools.

The National Institutes of Health (NIH) has published a fact sheet outlining the recommended daily intake of magnesium. Check with your doctor to see what is appropriate for your age, gender, and other factors.

Try Heat

Try sleeping with a hot water bottle or a heating pad. There may be no research that says that it will help, but it certainly isn't going to hurt (as long as you don't put the heating pad right on your bare skin!)

Train Your Body

For most people, the complicated system that triggers the urge to defecate is at its peak in the morning. Unfortunately for people with chronic constipation, this system is out of whack. Try to re-awaken this sleepy response.

Make sure to eat a substantial breakfast to stimulate the gastrocolic reflex, a response in which intestinal contractions are triggered by the act of eating. Then be sure to schedule time each morning to have a relaxing trip to the bathroom following breakfast.

Try Biofeedback

Biofeedback is a form of treatment in which you re-train the muscles of your pelvic area through the use of feedback from sensors. This treatment can be effective if your constipation is the result of a condition known as dyssynergic constipation.