You can read so much in the various web sites that offer tips and advice on how to relieve constipation. The constipation problem has been a universal problem with mankind. Many people have undergone the agony of dealing with an ill-fitting stool, insufficient evacuation of bowels, straining in the act of passing stool and even the actual pain of having to pass a stool.
There is however a natural way to get over the constipation problem, and that is through a well-balanced diet that contains at least five grams of fiber per day. How many grams of fiber are needed? One tablespoon of dry beans or one-fourth teaspoon of raw vegetables or fruits, one-fourth cup of green peas or beans, one-fourth cup of unrefined high-fiber cereals or one-fourth teaspoon of dried figs, five grams of fresh whole bean or one-third teaspoon of dried legumes or carrots. The fiber should be such that it is easily absorbed by the body in a short period of time.
How to relieve constipation also recommends talking to your doctor about taking prescription laxatives for an extended period of time. Your doctor would prescribe certain doses of the laxatives in order to get things moving again in the intestines. They work by removing the accumulated waste matter from the colon wall. If you are taking a long term laxative prescription, then your bowel movements should increase in frequency.
Some doctors recommend talking to patients who are on long term laxative treatments and finding out what worked well for them and why they should not switch to another kind of treatment. In the mean time, it is always best to do some research online in order to find the best treatment plan for your needs.
Another great natural treatment for constipation is to add more fiber to your daily food intake. Fiber can come in the form of whole grains and vegetables, but is also found in fruits, beans, and other foods that contain high amounts of fiber. How to relieve constipation depends upon how much fiber you need to take in per day. A good rule of thumb is to take in about ten grams of fiber per pound of body weight.
When looking at how to treat constipation, the next step is to change our diet by adding more fiber and less fat. For example, instead of eating a diet that is heavy in fat, replace it with more foods that are rich in fiber and have less fat. Fiber also helps to move the waste through the bowels frequently, which means constipation will be reduced. Adding more whole grains to one’s diet is also a great way to begin to get used to having regular bowel movements again.
Other ways of how to relieve constipation are through lifestyle changes. Some people need to lose weight before they can begin to see a difference in their bowel habits. Losing even ten pounds can make all the difference in how laxative-defiant one is. Another lifestyle change is to quit smoking. Cigarette smoke dehydrates the body and increases the amount of stress on the digestive system. It also reduces the amount of water one has in the body, which is a factor in constipation.
Another way to treat constipation is to add a little exercise to your daily routine. Many people lead a sedentary lifestyle, and this leads to a lack of proper nutrition as well as a lack of energy. When the colon becomes clogged with waste and toxins, it gets difficult for the body to absorb the nutrients that it needs. This makes the digestive process become slow and painful. Adding a little exercise to your daily routine is one of the best ways to promote healthy bowel movements.
The last change that needs to be made is to add more fiber and lower the amount of sugar and refined carbohydrates in your diet. Increasing the amount of fiber in your diet from two to three grams per day will make a big difference. One tablespoon of psyllium husk should be mixed into eight ounces of water for a great source of fiber. In addition to changing your diet, you may want to consider taking a twenty-gauge package of Metamucil to help with the constipation as well. Metamucil contains soluble fiber, which works in conjunction with the natural fiber in your colon to speed up the digestive process and relieve constipation.