Healthy Habits To Relieve Constipation

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healthy habits to relieve constipation

Healthy habits to relieve constipation is a must-read if you suffer constant chronic constipation due to unhealthy lifestyles and bad food choices. So the segments  “healthy lifestyle choices” and “foods to avoid” explain the do’s and don’t habit of daily living.

Healthy Lifestyle Choices

There are certain good or bad habits that recur in your daily life. But maintaining healthy habits to relieve constipation requires healthy lifestyle choices, as explained below:

Eat your fiber

Eating your fiber helps relieve constipation. For example, adults should eat 20-35 grams a day. And the best way to load on fiber is to eat plenty of high-fiber fruits, vegetables, and whole grains like brown rice and whole wheat bread. Similarly, great food fiber sources are beans, pulses, legumes, and jacket potatoes.

In addition, a few changes to your habits can make a big difference to your fiber intake. For instance, snack on a handful of nuts instead of crackers. Or sprinkle a cup of beans instead of a cup of diced cheese on pasta salads.

Don’t hold your poop

healthy habits to relieve constipation

When you ignore the need to move your bowels, these urges become less over time. And the last thing you don’t want is to poop less often which happens when you are constipated. Therefore don’t hesitate to go to the toilet whenever and wherever you get the urge.

Drink more water

When you don’t drink enough water, you get dehydrated which can trigger constipation, or worsen it. Consequently, when your body lacks enough water to push your digested food forward, it leaves your stools hard and dry. So drinking lots of water does help, but may not cure your constipation. If you’re not a big fan of water, ask your doctor about what other liquids you can try.


healthy habits to relieve constipation

Yes, laxatives can get your bowels moving again quickly. However, laxatives could train your bowels to become dependent on them for bowel movements. Also, some laxatives interfere with some medications. Hence, it’s better to talk to your doctor and decide if laxatives are a good option for you.

Get some exercise

Being a couch potato will get you constipated. Then again getting involved in physical activity will prevent it. Some studies also suggest that exercise may help your bowels move better than if you don’t get moving. So, considering the other benefits of exercise, it’s one of the best healthy lifestyle changes you can embrace.

Bowel Training

You may be able to train yourself to poop at the same time every day.  So, try to do it about 20-30 minutes after mealtime. Similarly, try sipping warm water or coffee in the morning to stimulate your bowels. For many, just this regular routine may lead to relief.

Bowel Movement Shows Health Status

Foods To Avoid

If you get constipated regularly, healthy habits to relieve constipation include taking a look at your diet. Therefore the worse foods for constipation that you should avoid are listed below:


healthy habits to relieve constipation

Too much cheese and milk are among the foods that may constipate you. This doesn’t mean giving up on dairy. You just need to eat less of it and change your choices. So you may want to try yogurt with probiotics and live bacteria. Yogurts help your digestive system and may in turn give relief from constipation.

Fast Foods

Fast readymade foods may be convenient, but they could cause constipation. This is because most are processed, and low in fiber, which you need to help food move through your system.

Fried Foods

Fried foods are full of fat and are hard to digest. When food moves through your colon slowly, too much water can be taken out of it. That makes for a hard, dry stool.


They’re high in protein but low in fiber. However, you don’t have to take them off the menu. Just add some high-fiber foods into the mix. You can try an omelet with fresh spinach and tomatoes.

Tender Meat

Meat is full of protein but lacking in fiber. So balance off with a side salad of mixed broccoli and cauliflower. That’ll help ease it comfortably through your digestive system.

Cakes, pastries, and cookies

These should be occasional, not regular eating. Cakes, pastries, and cookies are low in fiber and fluids and high in fat. And if you’re having trouble moving your bowels, that’s not good. A better option is to satisfy your sweet tooth with strawberries and yogurt. Your digestive system will be better for it.

White Bread

healthy habits to relieve constipation

Too much of this will give you hard, dry stools. It’s made with low-fiber white flour. Go for whole-grain toast instead. It may help your next trip to the bathroom go more smoothly. 


Alcohol can make it hard for your body to hang onto the water. That can get you constipated until you get hydrated again. If you’re going to have a drink, sip a glass of water at the same time to keep things flowing.

 When to Call a Doctor

healthy habits to relieve constipation

Even if you can’t manage your constant constipation, it’s a good idea to see your doctor. Among other things, they can rule out other health issues. So call your doctor if you have constipation:

  • Is new
  • Lasts more than 3 weeks
  • Seems severe
  • Comes with weight loss, a fever, weakness, or other health concerns

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