Exercises for Relieving Constipation, IBS Bloating and Abdominal Pain

A lot of Americans — more than 4 million by some estimates — deal with constipation on a regular basis. Women have constipation more often than men. This may have to do with the slower movement of food through a woman’s intestines, as well as with the effects of female hormones on the GI tract.According to the National Digestive Diseases Information Clearinghouse, part of the National Institutes of Health, constipation is a condition in which you have fewer than three bowel movements in a week, and your stools are hard, dry, and small, making them painful and difficult to pass. Some people naturally have a bowel movement a few times a day, while others go just a few times a week. You don’t need constipation treatments unless you’re going to the bathroom a lot less often than usual.Eat more fiber. Fiber makes stool bulkier and softer so it’s easier to pass. Gradually increase the amount of fiber in your diet until you’re getting at least 20 to 35 grams of fiber daily. Good sources include whole grains found in cereals, breads, and brown rice, beans, vegetables and fresh or dried fruits. Prunes and bran cereal are tried and true constipation remedies.
Stay hydrated. Water is important for preventing constipation, too. Try to drink at least 8 glasses of water a day.

Try coffee. While caffeinated drinks and alcohol can make you dehydrated, there’s evidence a cup of coffee of tea in the morning may help you poop.
https://www.webmd.com/digestive-disorders/constipation-relief-tips

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