Constipation Relief: Simple Actions That Make Passing Stools Easier

Constipation is a common digestive issue that affects people of all ages, especially seniors. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 16 out of 100 adults struggle with chronic constipation. While occasional constipation is normal, regular difficulty passing stools can affect comfort and health. Fortunately, simple lifestyle habits can make bowel movements easier and reduce discomfort naturally.

Do You Know? Doing These Actions Can Assist You in Passing Stools More Easily

1. Increase Fiber Intake

High-fiber foods add bulk to stool and make it easier to pass. Aim for 25–30 grams of fiber daily from:

Whole grains
Beans and lentils
Fruits like apples, pears, and prunes
Vegetables like broccoli and carrots

2. Stay Hydrated

Dehydration is a leading cause of constipation. Drinking enough water (about 8 glasses daily) helps soften stool, making bowel movements smoother.

3. Exercise Regularly

Physical activity stimulates intestinal muscles. Even 20–30 minutes of walking per day can improve bowel regularity.

4. Practice Proper Toilet Posture

Using a footstool to elevate your feet while sitting on the toilet can mimic a natural squatting position, which straightens the rectum and makes passing stool easier.

5. Set a Routine

Train your body by scheduling regular bathroom visits, ideally after meals when the colon is most active.

Quick Constipation Relief Checklist

Daily Habit	Why It Helps	Example
Eat more fiber	Adds bulk to stool	Add oatmeal, beans, or prunes to meals
Drink water	Softens stool	Aim for at least 8 glasses daily
Move your body	Stimulates intestines	Walk 20–30 minutes daily
Adjust posture	Aligns rectum for easier passage	Use a footstool on the toilet
Keep a schedule	Trains bowel habits	Go after breakfast daily

When to See a Doctor

While mild constipation can be managed at home, seek medical advice if you experience:

Constipation lasting more than 3 weeks
Severe abdominal pain or bloating
Blood in stool
Unexplained weight loss

Conclusion

If you’re wondering how to manage constipation, remember: Do you know? Doing these actions can assist you in passing stools more easily. Simple habits like eating fiber-rich foods, staying hydrated, exercising, and using proper toilet posture can provide long-term relief. For persistent symptoms, medical evaluation ensures that constipation isn’t linked to a more serious condition.