9 Easy Remedies for Occasional Constipation Relief
When you’re stopped up, the last thing you want to do is be searching the internet for tips on how to relieve occasional constipation. To save you time, we’ve collected five of the best remedies for constipation relief. These easy constipation remedies should help you get things moving.
What is Occasional Constipation?
Do you find yourself having a hard time going #2 from time to time? If you’re having less than three bowel movements per week, hard stools that are difficult to pass, or a feeling of incomplete evacuation, you may be experiencing occasional constipation. It’s more common than you think. It affects up to 16% of U.S. adults in general and 33% of U.S. adults older than 60 years.1
You’ve probably heard that consuming more fiber can improve your regularity and help with occasional constipation. And there’s some truth to this. However, not all types of fiber benefit regularity or help with occasional constipation.*2
Does Metamucil Help with Occasional Constipation?
Metamucil is made with psyllium husk, a plant-based fiber that helps promote digestive health and regularity.* It also acts as a non-stimulant laxative that relieves occasional constipation, generally helping you produce a bowel movement in 12 to 72 hours.
The psyllium fiber in Metamucil powders promotes regularity* by drawing water into your intestines to help bulk and soften poop, making it easier to pass. For dietary fiber to promote regularity, a few things are helpful2:
Fiber needs to remain intact through the digestive process to provide regularity benefits. In short, it should not be fermented by our microbiome. This enables the fiber to either stimulate the large intestine to propel the stool forward and/or providing additional bulk to keep the stool moving along the digestive tract.
Fiber should help increase moisture content of the stool so it will be softer and easier to pass. It is a surprising small change in stool moisture that transitions from normal to constipated.
The psyllium fiber in Metamucil is also great since it meets these criteria to promote regularity.*
How to Take Metamucil for Occasional Constipation
To take Metamucil for occasional constipation, put one serving into an empty glass. Add at least 8 ounces (a full glass) of cool water. Stir briskly and drink promptly. If the drink is thicker than you prefer, add more water and stir, this also offers a lighter flavor profile. Metamucil On-the-Go Powder Packets typically produce bowel movements within 12 to 72 hours.
Read more commonly asked questions and answers about Metamucil psyllium fiber supplements.
As always, it’s best to talk to your healthcare provider if you have any questions about taking Metamucil for occasional constipation.
Now that we have gone over how to take Metamucil for occasional constipation relief, let’s talk about some other things you can do to help.
9 OCCASIONAL CONSTIPATION REMEDIES
Here are 9 remedies you can try at home to relieve constipation.
1. GET MORE DIETARY FIBER
Adding dietary fiber to your diet is one of the best ways to prevent and relieve occasional constipation. Look for foods that contain high levels of fiber, like:
- Beans - When you think of high-fiber foods, beans probably come to mind. Black beans contain almost 5 grams of fiber per ½ cup serving.7 Pinto beans, black beans, and chickpeas are all also high in fiber.8,9 Beans are so versatile. You can add them to your diet in many ways.
- Chia Seeds - Chia seeds are a surprisingly great source of fiber. According to the USDA10, 1-ounce of dried chia seeds have about 10 grams of fiber. You can add these tiny seeds to your oatmeal or pudding.
- Prunes - Prunes are a go-to food when it comes to relieving constipation. These sweet, dried fruits contain the naturally-occurring sugar alcohol sorbitol, which may be responsible for the laxative-like action of prunes.11
- Kiwifruit - Adding kiwi to your diet is a delicious way to help prevent occasional constipation. A study published in the American Journal of Gastroenterology found that patients who added kiwifruit to their diet for four weeks had a significant improvement in stool consistency.12
- Avocados - Avocados are nutrient-dense and high in fiber. According to the USDA, one avocado has about 10 g of fiber.13 There are many ways that you can add avocados to your diet. They are tasty in smoothies and make a delicious breakfast when spread on toast.
2. TAKE A FIBER SUPPLEMENTS
Adding a psyllium-based fiber supplement like Metamucil to your diet can also help boost your fiber intake and keeps you regular by trapping and removing the waste that weighs you down*, You can take Metamucil Sugar-Free Orange Smooth Powder every day as an easy way to help relieve occasional constipation*. For a delicious way to take your Metamucil, try the plant-based psyllium fiber powder in a delicious chocolate orange shake.
3. DRINK MORE WATER
One of the most frequent causes of constipation is reduced fluid intake. Staying well-hydrated is one of the best ways to prevent constipation.14 Also, as you increase the amount of fiber in your diet, it is important to drink plenty of water to ensure that the fiber can do its job and keep your system moving.
4. GET MOVING
When you are constipated, the last thing that you might be thinking about is exercising. However, physical activity, whether it’s dancing, running, or swimming, may be helpful when it comes to helping yourself go regularly.
If you’ve ever felt the sudden need to use the bathroom when exercising, you know how getting your heart rate up can get your bowels active. Getting even just 10-15 minutes of walking in a day can do wonders for your regularity. That is because physical activity is very important when it comes to regular bowel movements. In fact, one of the main contributing factors to constipation is physical inactivity.15 In one study, women who reported daily exercise were less likely to be constipated.16 So, grab your tennis shoes or swim gear and get active!
5. DON’T IGNORE THE URGE TO GO
Many people feel embarrassed to go to the bathroom at someone’s house or in public. However, it’s important to go to the bathroom as soon as your body tells you it needs to. Frequently postponing bathroom trips can lead to constipation, making it harder to go later on. That is because frequently ignoring the urge can make it harder for your body to recognize the signs that you need to go.
6. SQUAT AT THE POT
While the invention of the toilet definitely has its perks, one of the unforeseen side-effects is that our bodies are not put in the ideal position to pass stool, which is squatting. Try squatting over the toilet or using a stool to get your knees higher than your hips to help to relax your muscles and help you go.
7. GET A MASSAGE
According to research, abdominal massage is a safe, easy remedy for occasional constipation that most people can do themselves.17
There are various abdominal massage techniques, including the “I LOVE YOU” (ILU) massage, a massage that gets its name because it is so gentle. You can also try a basic abdominal massage. Here’s how to do it:18
Lie flat on your back with both knees bent. Starting at the right side of your stomach, rub up in a circular motion until you reach your rib bones. Do this for two to three minutes. Next, move to the left side and do the same technique. You can press a little deeper and continue to rub in a clockwise motion for up to ten minutes.
Even though an abdominal massage is gentle, you should always consult your healthcare provider before trying massage for constipation.
8. KEEP A FOOD DIARY
While some foods help constipation, there are others that can make it worse. For example, eating a lot of fast food may be convenient, but it’s not great for your digestive system. That is because most fast food tends to be lower in fiber.19 So, keep a food diary outlining what you eat each day. Many food diaries allow you to track nutrients, so you can keep track of your fiber intake, which can be very helpful, as well.
9. TALK TO YOUR DOCTOR
Last not least, rather the best place to start is to check with your health care provider. These are great tips for helping with occasional constipation, but sometimes, these easy remedies to relieve occasional constipation are just not enough. Talk to your health care provider to ensure you don’t have any underlying health issues and decide which of these strategies to help with occasional constipation are right for you. They may even recommend adding the #1 Doctor recommended fiber brand, Metamucil to your daily wellness routine.
While all these remedies can help relieve occasional constipation, adding a bulk laxative like Metamucil that contains psyllium fiber is a great way to help you get and stay regular. Learn more about how Metamucil can help relieve occasional constipation and help you reach your fiber intake goals.