7 Best Things You Can Do to Ease Your Constipation

Eat More Fruit

Fruits contain a lot of fiber. So most of them help soften stools and ease constipation. Some are better than others. They include:

• Papaya
• Pears
• Peaches
• Pineapple
• Prunes

It's just a coincidence that they all start with P. But it gives you an easy way to remember them at the grocery store.

Eat More Vegetables

Eating more vegetables that are high in soluble fiber can help keep you regular. Some people have better luck with cooked vegetables than with raw.

Vegetables that may be especially good for easing constipation are:

Greens:

• Kale*
• Spinach*
• Swiss chard*

Vegetables:

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

Beans:

• Cannellini beans
• Pinto beans
• White beans

*Low-FODMAP foods. Canned artichoke hearts should be well-rinsed and limited to a 1/8 cup serving.

Get More Fiber

Other ways to get more dietary fiber include seeds and supplements. Seeds that are high in soluble fiber include:

• Chia seeds
• Flaxseed 
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds

Fiber supplements, or bulk laxatives, are available over-the-counter (OTC). Psyllium fiber has some research supporting its use.

But Citrucel is non-fermentable. So it may be better for a low-FODMAP diet.

Take Magnesium

Research is lacking. But some people say magnesium supplements help relieve their constipation.

Magnesium helps relax the muscles of the colon. That means a smoother contraction rhythm. In other words, it pushes out stool better.

Magnesium also draws water into the colon. That makes stools softer.

Magnesium can have digestive side effects, though. Check with your healthcare provider to see what dosage is best for your age, gender, and other factors.

Use Heat

Try sleeping with a hot water bottle or a heating pad.

There's no research behind this. But heat can be mentally and physically relaxing. It may help relax your intestinal muscles so they function better. That can help with bowel movements.

Be sure to use heat for short periods of time. Don't put it directly on your skin.

Train Your Body

For most people, the system that makes you want to defecate peaks in the morning. When you have chronic constipation, this system is out of whack.

You can re-awaken this morning response, though.

First, have a substantial breakfast. That stimulates the gastrocolic reflex (intestinal contractions.)

Second, make sure you have time for a relaxing bathroom trip after breakfast. Don't push and strain. Give it time to happen naturally.

Try Biofeedback

This treatment can be effective if your constipation is from a condition called dyssynergic constipation.

Biofeedback is a treatment that helps you re-train your muscles. It does that with feedback from sensors. For constipation, it targets your pelvic area.