HomeHealth articlesconstipationHow to Prevent and Treat Constipation?

Tips to Prevent and Treat Constipation

Verified dataVerified data
Tips to Prevent and Treat Constipation

4 min read


Constipation is when stool is hard and difficult to pass. Diet and lifestyle are mainly to be blamed for constipation. Read the article to know more.

Medically reviewed by

Dr. Sneha Kannan

Published At August 6, 2020
Reviewed AtAugust 2, 2023

Owing to our hectic schedule and changing lifestyle, the diet of the modern generation has changed a lot from traditional home-cooked food to fast and convenient foods. Sadly, these convenience and ready-to-eat foods are deficient in fiber because of which many individuals nowadays are suffering from constipation. Even drinking less amount of water and depending solely on aerated drinks is also another cause for developing constipation. In this article, I would discuss various kinds of remedies that will help prevent and treat constipation.

The following are certain tips to prevent as well as treat constipation:

1) Drink Lots of Water and Keep Yourself Well Hydrated:

To prevent and treat constipation, it is essential to drink at least 8 to 12 glasses of water on a regular basis to keep yourself well hydrated. You can even make your water flavourful and colorful by adding antioxidants, such as mint leaves. A tablespoon of chia seeds or flaxseeds added to it would further add fiber to your daily consumption and prevent constipation. Avoid consumption of aerated drinks, as it will not help quench your drink, and it will put your body into the dehydration mode, leading to constipation. Instead of that, one can consume fresh fruit or vegetable juices without adding sugar.

2) Include a Lot of Fiber in Your Diet:

One must include a lot of fiber in the diet to prevent and treat constipation. Fiber is available in fresh fruits and vegetables. Consume at least about 1 to 2 fruits daily, which are seasonally available. Fruits and vegetables also contain bioactive compounds that act as essential antioxidants, thus protecting one's body from free radical stress and oxidative stress. Fruits and vegetables contain a lot of natural water and fiber, which helps to eradicate constipation. Chia seeds and flaxseeds are also rich sources of fiber. You can sprinkle them on top of your fruit or vegetable salad or even consume them on an empty stomach along with lukewarm water to cleanse your system. Flaxseeds can be consumed one hour before or after your main meals along with lukewarm water. This helps to prevent and treat constipation in an individual. You can even add an additional one tablespoon of powdered flaxseed or wheat bran to your bread. Include salads or soups and vegetables along with your main meals, as it will add a lot of fiber to your diet. Green leafy vegetable soup or juice contains a good amount of insoluble fiber to facilitate adequate colon muscle movements. According to many research studies, bananas, which are filled with many essential nutrients, has proven to be a good laxative. It facilitates good bowel movement.

3) Choose Whole Grain Food:

Whole grain cereals and pulses are rich in fiber as compared to polished cereals. Hence, always prefer consuming brown rice or red rice instead of polished white rice. Quinoa is another such cereal that is rich in protein and fiber that is known to show weight-loss results in individuals because of its high fiber content, as well as it helps to prevent and treat constipation in an individual. Avoid the consumption of processed foods and ready-to-eat foods. They contain harmful preservatives and artificial flavoring, which are harmful to one's health, especially one's gut health. Avoid consuming high fatty foods and high sugary foods, which may elevate the occurrence of constipation because high fatty foods like red meat lack fiber. Thus, include a lot of fruits and vegetables in your diet. Pizzas and burgers also lack an adequate amount of fiber, so restrict consuming them.

4) Exercise Daily and Be Physically Active:

Exercising daily has proven to be beneficial for physical and mental health, but it has also been known to facilitate good bowel movement, thus eradicating constipation-like symptoms in an individual. Include a list of aerobic as well as anaerobic exercises in your daily routine, which will also help your body release endorphins, which are feel-good hormones, thus making you feel more positive about yourself. You can include a variety of exercises in your daily schedule like dance, calisthenics, skipping, Zumba, cardio, yoga, aerobics, and various strength training exercises to be fit. Often, sitting in front of the television for a long period of time with very little movement by an individual has shown to increase the risk of constipation. Hence, it is essential to exercise on a regular basis and avoid watching the television for long hours.

5) Include Adequate Amounts of Probiotics in Your Diet:

Including adequate amounts of probiotics in your diet like curd or buttermilk helps to facilitate good gut bacteria and eradicates the harmful bacteria, which is present inside your gut, thus facilitating healthy bowel movements and preventing constipation in an individual. Chia seeds or flaxseeds sprinkled on cut fruits dipped in curd can be consumed by an individual.

6) Do Not Starve Yourself:

Extreme starvation is harmful to your health and can be fatal if carried out for a long time. It can also lead to constipation in an individual, as the colon muscle movements get too slow. Thus, always consume a balanced diet filled with nutrients to stay healthy and happy. If you think that you will lose weight quickly within a short span of time by starving, you are wrong. You are just depriving your body of essential nutrients required by you. There are no short-cuts for weight-loss. Remember that good things take time and even Rome was not built in a day!

7) Listen to the Urge of Your Body to Visit the Washroom:

Often due to busy meetings or due to some work or the other, we tend to ignore the urge of our body to visit the washroom on time leading to constipation-like symptoms later. Hence, it is always essential to listen to your nature's call on time.

8) Always Be Calm, Relaxed, and Stress-Free:

According to many research studies, stress has seen affect regular bowel movements, thus leading to constipation. Hence, always be calm, positive, and relaxed. Stress and unhealthy eating from outside have also proved to delay the regular menstrual cycle in females, leading to various lifestyle-related disorders like polycystic ovarian disorder (PCOD). Hence, along with good physical health, it is also essential to take care of one's mental health.

I hope that these tips seemed to be helpful to you to prevent and treat constipation.

Frequently Asked Questions


How Can One Prevent and Treat Constipation?

Constipation is a chronic condition wherein a patient has difficulty in bowel movements or passing stools. The patient must do the following to prevent and treat constipation:
- Consume a fiber-rich diet.
- Stay hydrated adequately.
- Limit the consumption of processed foods.
- Exercise regularly to stay active.
- The patient must pass stools as soon as he gets the urge.
- One must have a schedule for bladder and bowel movements.


Can a Patient Drink Hot Water to Get Rid of Constipation?

It is essential for people with constipation to drink sufficient amounts of water daily. However, people who drink hot water might have some additional health benefits. It has been observed that people who do not drink a sufficient quantity of water are more vulnerable to constipation because of dehydration. Hot water helps overcome dehydration and breaks down food faster to allow bowel movements.


What Are the Main Causes of Constipation?

Constipation usually occurs when stools or feces move gradually through the gastrointestinal tract. Some of the other causes of constipation are:
- Dehydration.
- Consuming milk and cheese in large amounts.
- Stress.
- Sedentary lifestyle.
- Certain medications like ibuprofen or naproxen.
- Irritable bowel syndrome.
- Medical conditions like diabetes, colorectal cancer, and strokes.


How to Get Rid of Constipation Quickly?

Constipation can be treated using home remedies like having a fiber-rich diet or drinking plenty of water. However, people who want to get rid of it quickly can use stimulant laxatives like bisacodyl. The drug increases the amount of fluids or salts in the intestine, resulting in bowel movements within 15 minutes or an hour.


What Is the Fastest Way to Pass Stools When Constipated?

Chronic constipation can be frustrating for people, but some ways help one to have a healthy bowel movement. Studies suggest that sitting on a footstool in a squatting position can reduce the strain while passing stools. In addition, one can follow the below-mentioned posture modifications for passing stools:
- Resting the forearms on the thighs.
- Leaning forward.
- Letting the stomach bulge out.
- Keeping the spine straight.


Does Constipation Last for Prolonged Periods?

Constipation refers to a condition wherein the frequency of bowel movements is reduced. As a result, people diagnosed with constipation tend to strain to pass stools. People who find it difficult to pass stools for three consecutive days must get checked for constipation. The condition can become serious if constipation is accompanied by blood or pus in stools and lasts for more than three weeks.


Can Lemon Water Help Treat Constipation?

Lemon water is good for constipation because lemons are rich in vitamin C, an antioxidant that increases water content inside the gut. The presence of excess water inside the gut can soften stools for easy bowel movements. Hence, one can drink lemon water to stay hydrated.


How Much Water Should a Constipated Person Drink?

Water plays a significant role in regulating vital body functions, including the passage of stools. Hence, people with constipation must consume 25 grams of fiber daily and drink eight to ten glasses of water for easy bowel movement.


Can a Person Take Yogurt for Constipation?

Yogurt is good for people with constipation. This is because bacteria that convert milk to yogurt are good for the gut. Hence, yogurt containing probiotics or live cultures can help overcome the symptoms of constipation.


Why Does a Person Remain Constipated Even After Drinking Water?

Constipation is of two types, acute and chronic. People have acute constipation when they do not consume fiber-rich foods or drink sufficient water. Chronic constipation is characterized by irregular bowel motions or trouble passing stools that lasts for a few weeks or more. However, people who stay constipated even after drinking water can modify their lifestyle, exercise regularly, and consume fiber-rich fruits.


Can People Have Constipation Due to Stress?

Excess stress is one of the risk factors for constipation. People under severe or long-term stress tend to have stomach aches and inflammation of the gastrointestinal tract. As a result, the risk of constipation and preexisting inflammatory diseases increases.
Quadros Krystel Godfrey Lavina
Quadros Krystel Godfrey Lavina



constipationhard stools
Community Banner Mobile
By subscribing, I agree to iCliniq's Terms & Privacy Policy.

Source Article ArrowMost popular articles

Do you have a question on


Ask a Wellness Expert online

*guaranteed answer within 4 hours

Disclaimer: Wellness medicine is not aimed to replace the services of your treating physician or allopathy medicines. Our site's information is to those who are willing to take responsibility for their health, being fully aware that the content published herein would not qualify as a prescription or specific medical advice. If users use the information and stop prescribed medication without their physician's consent, they bear full responsibility for their actions, and iCliniq-Wellness bears no responsibility for the same. Information on Wellness medicine should not be misinterpreted as a cure for any illness, as our body is complex and everyone reacts differently.

This website uses cookies to ensure you get the best experience on our website. iCliniq privacy policy