Blocked up and fed up? You don’t always need strong meds. Small, practical steps often bring relief in hours or days. Below I’ll share fast fixes you can try tonight and easy habits that stop constipation from coming back.
Hydrate first: drink 250–500 ml (1–2 cups) of water right away. Fluids help soften stool and speed movement. Try 1.5–2 liters total across the day after that.
Eat a natural stool-loosener: 3–5 prunes or 1/4 cup prune juice works because they contain fiber and sorbitol. A small bowl of bran cereal or a banana plus a tablespoon of chia seeds also helps.
Move your body: 20–30 minutes of brisk walking can trigger a bowel movement. If you can, do some gentle core twists and light leg lifts—motion encourages the gut to work.
Try a safe over-the-counter option if needed: a bulk-forming fiber (psyllium) or polyethylene glycol (PEG) are gentle and commonly recommended. Typical PEG dose is one 17 g scoop mixed in water once daily; psyllium is often one tablespoon with a full glass of water. Avoid stimulant laxatives (senna, bisacodyl) daily—use them short-term only if nothing else works.
Use proper toilet posture: put your feet on a small stool so your knees are above your hips. Relax, lean forward, and breathe out slowly—this helps align your rectum for easier passing.
Aim for 25–38 g of fiber a day: women generally aim near 25 g, men near 38 g. Hit this with whole foods: oats, beans, lentils, berries, pears and apples with the skin, whole-grain bread, and vegetables. Add fiber slowly over 1–2 weeks to avoid gas.
Keep up daily fluids: drinking enough is as important as fiber. Herbal tea, water, and soups count—limit excessive caffeine and alcohol which can dehydrate you.
Move regularly: 20–30 minutes of moderate exercise most days keeps the gut predictable. Even a short walk after meals helps the gastrocolic reflex and improves regularity.
Check your meds: some drugs cause constipation—opioids, many antidepressants, iron supplements, and some antacids. If you suspect a medicine, talk with your prescriber about alternatives or countermeasures.
Build a routine: try sitting on the toilet for 10 minutes after breakfast. The body’s natural reflex after eating often makes this the best time to succeed.
When to see a doctor: get urgent care if you have severe belly pain, fever, vomiting, blood in stool, or an inability to pass gas. See your primary care provider if constipation lasts over two weeks, comes with unexplained weight loss, or starts suddenly after age 50.
Quick recap: hydrate, eat fiber-rich foods (including prunes), move, try PEG or psyllium if needed, and set a toilet routine. Small, consistent habits beat quick fixes most of the time. If symptoms persist or worry you, get medical advice.
In today's blog post, we'll be discussing the proper use of Polyethylene Glycol 3350 (PEG 3350) for effective results. PEG 3350 is a common over-the-counter laxative used to treat occasional constipation. To get the best results, it's crucial to follow the recommended dosage, usually 17 grams mixed with 8 ounces of water, and consume it once a day. Additionally, it's essential to stay hydrated and maintain a healthy diet for optimum effectiveness. By using PEG 3350 correctly, you can alleviate constipation and improve your overall gut health.