Lifestyle changes are often the first-line treatment for constipation.
“Diet quality plays a central role,” says Margaret O’Brien, RD, a senior registered dietitian with Banner Health in Phoenix. She recommends limiting highly processed foods and eating a Mediterranean-style diet rich in whole foods, fruits, vegetables, whole grains, and beans.
- Increased Fluid Intake Drink two to four extra glasses of water a day, and limit alcohol and excessive caffeine (more than 400 milligrams) consumption.
- Regular Physical Activity Movement stimulates bowel motility and improves blood pressure, insulin sensitivity, and vascular health, says Pant.
- Good Bathroom Habits Not ignoring the urge to go, avoiding distractions like phones on the toilet, and using foot elevation or a squatting position may make bowel movements easier.
- Fiber Supplements or Medications Over-the-counter fiber supplements, stool softeners, or laxatives may help in the short term, but let your doctor know if you need to use these products regularly.
Exercise and a healthier diet not only improve bowel health and constipation but also provide benefits for heart health, says Pant.
“Increasing dietary fiber through whole grains, beans, fruits, and vegetables improves stool bulk and the time it takes for food waste to move through the large intestine (colon), which helps with constipation,” she says. “The same high-fiber diet is associated with lower LDL cholesterol, improved glycemic control, and reduced cardiovascular risk.”
Meanwhile, regular physical activity helps food move through your digestive tract and also provides well-established cardiovascular benefits, including improved blood pressure, insulin sensitivity, and endothelial function, which is important for blood vessel health, says Pant.
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