Do’s and Don’ts for Relieving Constipation

Hydrate

The colon extracts water from partially digested food to allow stool to expand and pass. Adequate hydration is therefore essential for gut function, explains De Latour.

Eat ripe or dried fruit

Ripe fruits like juicy peaches, apricots and pears are excellent sources of fiber and are often easy to digest. Prunes, dates, raisins and figs are also high in fiber, if you prefer to snack on dried fruit.

Ease of making changes to your diet

You don’t have to throw out everything you love to eat and gulp down a gelatinous drink like psyllium just to increase your fiber and water intake.

“When we make lasting changes to improve gastrointestinal function, it’s important that the changes are feasible and affordable,” says Molly Brogan, RD, a registered dietitian in the department of nutrition at Albany Med Health System in New York City.

Brogan says that while fresh fruit isn’t a realistic addition to a diet, for example, she would recommend a serving of half-brown, half-white rice or adding raisins or cooked carrots to a muffin recipe.

Exercise

In addition to food choices, exercise can be key to getting rid of constipation and maintaining good digestive health.