Top 5 Strategies to Relieve Constipation Effectively

Discover five effective strategies to combat constipation, including medication options like LINZESS® and MOVANTIK®, dietary tips for fiber and hydration, and practical advice on exercise and posture. Learn how to promote regular bowel movements naturally and safely, improving your digestive health and overall comfort.

Top 5 Strategies to Relieve Constipation Effectively

Constipation is a prevalent health issue impacting bowel movements, characterized by difficulty passing stools. Symptoms include hard, dry, lumpy stools and infrequent bowel activity—less than three times a week. If you experience these symptoms regularly, consult a healthcare professional for diagnosis and treatment options. Fortunately, several methods can help alleviate constipation and promote healthy digestion. Below are five proven strategies to stimulate bowel movements and restore regularity:

Medication Options – LINZESS® and MOVANTIK®

In some cases, doctors may recommend medications like LINZESS® (linaclotide) or MOVANTIK® (naloxegol). LINZESS® works by increasing chloride and water secretion in the intestines, softening stools and encouraging bowel activity. It is prescribed for severe constipation and irritable bowel syndrome. MOVANTIK® helps counteract opioid-induced constipation without affecting pain management, making it suitable for patients on pain medication.

Eat These Foods for Relief

Stay Hydrated
Drinking plenty of water is essential to prevent dehydration, a common cause of constipation. Aim for an extra two to four glasses daily. Minimizing carbonated drinks is advisable, as they can exacerbate symptoms. Sometimes, sparkling water may aid in easing bowel movements.

Increase Dietary Fiber
Consuming fiber-rich foods can promote regularity. Insoluble fiber in wheat bran, vegetables, and whole grains accelerates stool transit, while soluble fiber from oats, barley, nuts, seeds, beans, and fruits helps soften stool by absorbing water. A balanced intake of both types supports healthy digestion.

Foods to Limit or Avoid

If constipated, it’s best to reduce intake of gluten-containing foods such as wheat, barley, rye, spelt, kamut, and triticale. Processed grains like white bread, rice, and pasta may also contribute to constipation. Some individuals should limit dairy products, as they can lead to harder stools. Fats and processed fast foods should be avoided as they lack fiber and promote sluggish digestion.

Stay Active

Adopt a Squatting Position

Using a footstool while on the toilet allows you to sit in a squatting position, which can make passing stool easier and less stressful on your organs. Elevating your feet helps align your intestines favorably for easier bowel movements.