Nearly all of us need to know how to fix constipation from time to time and luckily, you can find various healthy ways to treat your discomfort. 1) Eat fruits, vegetables and other high fiber foods to increase your amount of fiber intake. Aim for at least 24 to 38 grams of fiber a day. Constipation results from over consumption of fats, refined sugar, and dairy in comparison to fiber from whole grains, bran, fruits and vegetables.
2) Increase the intensity of fiber. If a week-long vegetarian diet doesn't fix the problem, a three-day fast of some high-fiber vegetable like cabbage is recommended.
3) Consider taking a fiber supplement even if you think you are able to get that much fiber from your daily meals.
4) Hydrate well. Constipation can also be caused by insufficient hydration. Generally drink a minimum of 2 litres of water per day, or more depending on your size, the weather, or amount of exercise.
5) Eat prunes and/or drink two glasses of prune juice. Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce transit time of stool and thus decrease the risk of constipation. If you don't like the wrinkly texture or unique taste of prunes, prune juice may be a more palatable alternative.
6) When going through a bout of constipation, avoid sitting down for 10 minutes and keep your body moving. Moderate to rigorous physical exercise is preferred, but even taking a low-key 30-minute walk will help your body promote healthy bowel movements.
7) Read the labels carefully. Most over-the-counter laxatives are effective to a certain degree but none should be taken except as indicated or for longer than indicated in their directions.
8) Try the banana cure for mild occasional constipation. This requires that you eat a banana with a glass of warm milk, chewing the banana carefully.
