I have constipation. What to do?

Question

There can be different ways of manifestation of constipation like:
passing stools at interval of 2- 3 days
difficult defecation as in straining
character of stool dry or hard
unsatisfactory defecation

commonly constipation is caused by:
unhealthy lifestyle
poor diet (lack of dietary fibre, deficient water intake)
prolonged use of antacids
stress
conditions like hypothyroidism or pregnancy (needs medicinal intervention)

it is easier to prevent constipation than to treat by taking: 
plenty of fluids
plenty of fruits
increasing intake of fibre rich foods
taking warm liquids especially in morning

Chhavi Bansal · Accepted Answer

There can be different ways of manifestation of constipation like:
passing stools at interval of 2- 3 days
difficult defecation as in straining
character of stool dry or hard
unsatisfactory defecation

commonly constipation is caused by:
unhealthy lifestyle
poor diet (lack of dietary fibre, deficient water intake)
prolonged use of antacids
stress
conditions like hypothyroidism or pregnancy (needs medicinal intervention)

it is easier to prevent constipation than to treat by taking: 
plenty of fluids
plenty of fruits
increasing intake of fibre rich foods
taking warm liquids especially in morning

Vishal Dev · Answer

Constipation is a common problem where people find it difficult to have bowel movements. Bowel movements may be too hard, difficult to pass, or infrequent. There are numerous causes of constipation including diseases of the digestive system and side effects of medications, but for most people, a diet low in fibre may be the cause.

Changing what you eat can radically impact your digestion and help you stop getting constipated. If constipation is a regular issue in your life, and you?re getting sick and tired of dealing with it so often, it?s time to rethink your diet and cut out the foods that most commonly lead to this uncomfortable condition.

Fortunately, there are many foods a person can eat to help relieve constipation and foods to avoid that can make constipation worse. Here is a list of 12 foods to eat to help relieve constipation. When planning a healthy diet, it helps to include plenty of high-fibre choices to help you stay regular.

1. Eat fibre-rich food. You?ve probably heard that fibre is good for you, but do you make it a priority to eat fibre at every meal? Doing so will go a long way toward helping you prevent constipation. Fibre adds bulk to your stools, making them easier to pass. You need 24 to 36 grams per day. These foods contain high levels of fibre and will prevent you from getting constipated. Try incorporated at least one at every meal:
Cabbage, cauliflower, broccoli, and other cruciferous vegetables
Lentils, black beans kidney beans and other beans
Peaches, strawberries, blueberries, papaya, apples
Almonds, walnuts, peanuts
Wheat, bran and other whole grains
Flaxseeds

2. Try Natural fibre supplements - Supplements that include psyllium (isab gol) are geared toward dealing with constipation by bulking up the stools.
3. Eat a serving of yogurt every day - Try eating a cup with breakfast every day as a way of preventing constipation. It's best if the yogurt is home made.
4. Drink plenty of water.
5. Avoid processed foods. Foods that have been processed and combined with white flour and sugar are completely stripped of their healthy fibre content. These foods are common culprits:
6. White bread, Snack foods, Fast foods, Fried foods, Dairy, Candy
7. Drink less alcohol. 
8. Cut back on caffeine. 
9. Don?t ignore it when you feel the urge to have a bowel movement. When you're on the go, you might put off going to the bathroom, but this isn't good for your digestive system. Waiting too long to go to the bathroom is a common reason for constipation, so any time you get the urge, heed it.
10. Be physically active.
11. Change your position when you use the bathroom. For some people, sitting on a toilet isn't the best possible position to help them easily have a bowel movement. Many have found that a squatting position makes the process go more smoothly. The easiest way to try this position is to prop up your feet on a stool while you're sitting, so that your knees are raised. You can get a small stool to prop up your feet.