Today I want to discuss the top five strategies you can use if you’re experiencing constipation.

Understanding Constipation

Constipation is characterized by hard, lumpy stools that are difficult to pass. You might find yourself straining or having infrequent bowel movements. It can also feel like you’re not fully evacuating. 

Eat a High-Fiber Diet

The first thing I recommend is to ensure you’re consuming a high-fiber diet. A diet rich in fruits, vegetables, whole grains, beans, lentils, and legumes is essential. Fiber interacts with your gut bacteria and helps promote regular bowel movements. 97% of the US population does not get enough fiber! Fiber is crucial for preventing constipation.

Stay Adequately Hydrated

Adequate hydration is another key factor. Busy days often mean we don’t drink enough water, whether due to meetings, procedures, or a general rush. Ensuring you drink enough fluids throughout the day. This helps keep your digestive system functioning as it should.

Increase Physical Activity

Physical activity plays a significant role in maintaining regular bowel movements. I recommend taking a 10 to 15-minute walk after meals. This will stimulate your gut and improve intestinal motility. Our sedentary lifestyle means we must be deliberate about incorporating at least 30 minutes to an hour of activity each day.

Review Your Medications

Medications and supplements can contribute to constipation. For instance, GLP-1 medications used for diabetes and weight loss, certain blood pressure medications, and pain relievers are known to cause constipation. Reviewing your medication list with your healthcare provider might help identify if any contribute to your symptoms. If changing medications isn’t possible, over-the-counter remedies might provide relief.

Consider Pelvic Floor Dysfunction

Finally, pelvic floor dysfunction might be a factor. This condition occurs when the pelvic floor muscles prevent a complete bowel movement. Testing can help determine if pelvic floor issues are contributing to your constipation. If so, physical therapy designed to address these issues may be beneficial.

So, be sure to focus on these five areas. This way, you can take meaningful steps toward relieving constipation and improving your digestive health!