1. Take a high fiber food and/or fiber supplement

Fiber dietary supplements are quite simply to be had and effective at inducing bowel movements if a low-fiber food regimen is the cause of your constipation. They work through adding bulk, or volume, to your stool. This enables push stool through your intestines and out of your body.

 

Try those meals which are high in fiber:

oats

whole-grain bread or cereal

fibrous vegetables and fruits

rice and beans

Be certain to drink plenty of water with these meals, because it will similarly assist push your stool through your system.

 

2. Laxative stimulant

Laxative stimulants are designed to pressure a bowel movement with the aid of using squeezing the intestines. You can get stimulants over-the-counter at your nearby pharmacy. Some famous alternatives consist of:

 

bisacodyl (Dulcolax, Ducodyl, Correctol)

senna-sennosides (Senokot)

 

3. Keep hydrated

Proper hydration — generally as a minimum 8 8-ounce glasses of clean liquid per day — is important for normal bowel movements. If you're constipated and haven't been drinking an adequate quantity of water, ingesting a massive glass of water or a different clean liquid may also cause a bowel movement.

 

4. Lubricant laxative

Lubricant laxatives along with mineral oil add a slick coat for your intestine's walls, permitting stool to move through your colon and from your body more easily. Take mineral oil no more than hours after your night meal. Expect results within six to eight hours.

 

5. Take an osmotic

Osmotic laxatives work barely in another way than stimulant laxatives. They're designed to assist circulate fluids through the colon. Some examples consist of:

 

magnesium hydroxide (Phillips Milk of Magnesia)

polyethylene glycol (MiraLAX)

magnesium citrate

lactulose (Kristalose)

With a doctor's prescription, you may gain higher-strength polyethylene glycol, additionally referred to as PEG (Golytely, Nulytely).

 

6. Enema

There are numerous styles of enemas that you may try. Enemas work with the aid of using softening stool sufficient to supply a bowel movement. Some common styles of enemas consist of sodium phosphate (Fleet), soapsuds, and faucet water enemas. Learn about the right methods to manage an enema.

 

7. Suppository

Rectal suppositories also assist encourage bowel movements with the aid of using softening the stool. Try a glycerin or bisacodyl suppository, which you may find at your local pharmacy.

 

8. Stool softener

One common cause of constipation is dehydration, which can cause hard stool. Using a stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak), can moisten the stool with the aid of using pulling water out of your intestines. This lets the stool go out of your body more easily.

 

9. Exercise

Light exercise, such as walking or jogging, can encourage bowel movements with the aid of using increasing blood flow throughout your abdomen.

 

10. Squat position to poop

Bring a small footstool in for your restroom the next time you want to poop. Placing your feet on a stool in the front of the toilet even as you poop — so your body is basically in a squatting position instead of in a seated position —assists you to pass the stool without straining.

 

11. Massage

Massaging the colon can assist stimulate the bowels.

Research suggests stomach massage may be powerful in treating continual constipation. Studies have found it can:

 

growth the frequency of bowel movements

lower colonic transit time

relieve ache and discomfort

Abdominal massage has also been proven to stimulate the muscle contractions that assist by skipping a bowel movement in people with post-surgical ileus. This is a temporary loss of motion of the intestines which could cause intestinal obstruction.

 

Here’s the way to massage your stomach:

 

Lie on your back and use both hands to place gentle pressure on your stomach.

Start on the right lower side of your stomach. Slowly make circles in a clockwise direction using mild pressure.

Then, use the palm of your right hand to apply mild pressure to the inside of your hip bone.

Release and apply pressure to the right side, beneath the center of your ribs, and the left side.

Switch to your left hand to use pressure to the inside of your left hip bone.

Use your fingertips on both hands to press into your stomach and pull up.

Again, begin with inside the backside proper and move clockwise.

You can repeat any of those steps a couple of times, however, be careful not to overdo it.