How to deal with Constipation

Some self-help methods of treating constipation are listed below:

  • Increase your daily intake of fibre. You should eat at least 18-30g of fibre a day. High-fibre foods include plenty of fresh fruit and vegetables and cereals.
  • Add some bulking agents, such as wheat bran, to your diet. This will help to make your stools softer and easier to pass.
  • Avoid dehydration by drinking plenty of water.
  • Exercise more regularly – for example, by going for a daily walk or run.
  • If constipation is causing pain or discomfort, you may want to take a painkiller, such as paracetamol. Always follow the dosage instructions carefully. Children under 16 shouldn’t take aspirin.
  • Keep to a routine (a place and time of day) when you’re able to spend time on the toilet. Respond to your bowel’s natural pattern: when you feel the urge, don’t delay.
  • Try resting your feet on a low stool while going to the toilet, so that your knees are above your hips; this can make passing stools easier.
  • If medication you’re taking could be causing constipation, your GP may be able to prescribe an alternative.

Read about preventing constipation for more ways to change your diet and lifestyle

Was this article helpful?

Related Articles

Leave A Comment?