14 Doctor-Recommended Ways to Relieve Constipation

Constipation affects at least 2.5 million people who visit doctors each year in the United States. It generally means having fewer than three bowel movements in a week, although normal patterns vary. Bloating and stomach pain can accompany the problem. Possible contributors include dehydration, irritable bowel syndrome, a poor diet, medications, and pelvic floor dysfunction.

The guide presents 14 approaches for both immediate and longer-term relief. Food-based options include high-fiber, water-rich choices such as raw carrots, unpeeled apples, and avocados. Adults who cannot reach 20 to 30 grams of daily fiber through food may discuss psyllium-husk supplements with a doctor. Warm drinks, especially coffee or tea, may stimulate the colon; caffeine can also promote dehydration, which may worsen constipation.

Regular movement may help: hiking, walking on uneven ground, jogging, biking, and short workouts can increase intestinal activity. Other approaches described include raising the knees with a footstool while seated, clockwise abdominal massage, drinking water, magnesium, polyethylene glycol 3350, and stool softeners. Magnesium supplements of 400 to 800 milligrams daily are described as safe for people with normal kidney function, while stool softeners may take 12 to 72 hours to work. Prescription laxatives are presented as an option to discuss with a doctor when other methods do not help, since frequent laxative use can lead to dependence.