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Most people experience constipation at some point in their lives. Constipation is characterized by infrequent, irregular, or difficult bowel movements. In some cases, constipation does not have an underlying cause. Several factors may contribute to it, including inadequate fiber and water in meals, changes in diet or normal activities, physical inactivity, holding stool for extended periods despite being urged to do so, and medications such as narcotics, antidepressants, and anti-acids (especially those rich in calcium and aluminum).

It may be helpful to engage in regular exercise such as swimming or walking, increase the fiber content in food by choosing higher fiber cereals and legumes, avoid processed or fast food, white bread, doughnuts, pastries, drink more fluids, especially water and eat more fruits to relieve constipation in some less serious cases. You should not peel edible skins as they are rich in fiber

If you experience abdominal pain and fever, haven’t poop for more than 3 days, leak stool or experience recurrent rectum bleeding, you should see a doctor. When vomiting occurs and the vomitus has a bright yellow or green coloration (bile), when there is swelling in the abdominal region, when there is severe pain in the rectum and melena, or if there is black/tarry stool, you should see a doctor as soon as possible. A primary care physician provides preventive care and health services for acute and chronic illnesses, while a gastroenterologist specializes in digestive disorders.

For more information on constipation, visit these links:

WebMD

Healthline

Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans and potatoes, are useful sources of insoluble fiber. The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Another article on Healthline lists some other high-fiber foods such as berries, cruciferous vegetables, oats, chia seeds and dark chocolate.

There are several natural remedies that can help relieve constipation. Some of the best natural products for constipation include:

• Aloe vera: Aloe vera is a natural remedy for many conditions, including constipation. Studies show that it increases colon mucus excretion and has strong laxative qualities. Furthermore, studies suggest that aloe vera supplements may help treat constipation, particularly if the constipation is related to IBS¹.
• Prunes: Dried plums, known as prunes, are widely used as a natural remedy for constipation. They contain high amounts of fiber, with nearly 3 grams of fiber per 1/4-cup (40-gram) serving. This is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber².
• Magnesium: Magnesium draws water in, acting as a type of laxative. It can be found in supplements or in foods such as nuts and seeds³.
• Fiber-rich foods: Eating more fiber-rich foods such as fruits and vegetables can help relieve constipation²⁴.

It’s important to note that while these remedies may help relieve constipation, it’s always best to consult with your doctor before trying any new treatments.

Broccoli is rich in insoluble fiber making it an excellent food for smooth digestion. The fiber content also produces a sense of satiety that prevents us from overeating, which is the main perpetrator of constipation. According to Healthline, broccoli is rich in fiber, vitamin C, K, and folate, which help to add bulk and weight to stools, making them much easier to pass through the gut. In a 4-week study in 48 adults, eating 20 grams of sulforaphane-rich broccoli sprouts improved symptoms of constipation. I hope this helps!

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 16 out of 100 adults have symptoms of constipation. About 33 out of 100 adults ages 60 and older have symptoms of constipation. Chronic constipation affects 16 percent of Americans and a third of those older than 602. Constipation is the most common gastrointestinal complaint, resulting in 2.5 million doctor visits annually.