Constipation is a common gastrointestinal issue, experienced by up to 14 percent of the US population annually. It is characterized by infrequent, difficult-to-pass bowel movements as well as other unpleasant symptoms such as bloating, gas, and abdominal discomfort. Although many people take laxatives or enemas to relieve constipation, there are several natural remedies and lifestyle changes that can help relieve this uncomfortable condition.

One of the first lifestyle changes to make is increasing the amount of physical activity you do on a regular basis. In fact, regular exercise is one of the best ways to alleviate constipation and promote regular bowel movements. Even just walking for 30 minutes a day can help get things moving along.

Eating more fiber is also key for constipation relief. Fiber adds bulk and weight to stools, which makes them easier to pass. Adding more fruits, vegetables and whole grains to your diet is an excellent way of getting more fiber into your system. High fiber foods such as raspberries, Brussels sprouts, and kidney beans will help keep constipation at bay.

Drinking more water is also important for bowel health. Water helps soften the stools, makes them easier to pass and prevents dehydration. Aim for around 8 glasses of water a day. Drinking a cup of hot tea before bed is also beneficial as it encourages relaxation and provides calming properties that can help improve digestion and regularity.

Ensuring regular stress relief and relaxation can also play a big part in constipation relief. Stress can cause the muscles in the colon to contract, making it more difficult for bowel movements to pass. Regular stress relief activities such as yoga and meditation can help reduce stress levels and encourage regular bowel movements.

Finally, probiotics can be beneficial for relieving constipation. Probiotics are beneficial bacteria which are found naturally in the stomach. They help break down food, promoting better digestion and regular bowel movements. Taking a probiotic supplement on a daily basis, or eating probiotic rich foods such as yogurt, sauerkraut and kimchi are an excellent way to help alleviate constipation.

These are just some of the natural remedies and lifestyle changes that can help provide constipation relief. If symptoms remain or worsen after trying these remedies, it is best to seek medical advice to rule out any serious underlying health problems.