What should I do for constipation? How to relief?

Constipation is usually a mild issue, but can also be a very devastating in some individuals. Normal individuals with sufficient fiber intake and hydration should suffice, but senior individuals or people with gastrointestinal issues will need more support to overcome this. If problem persists, it may cause sleep disturbances, hemorrhoids, incontinence or change in appetite. How should I deal with constipation? 

Dietary adjustments are the easiest solution of all. Increasing dietary fiber intake, such as whole grains, fruits and vegetables can promote regular bowel movements. Sufficient hydration can help soften stools and reduces chance of constipation. 

For individuals with a more severe constipation, prunes (juice) and yellow dragon fruits are excellent choices as they are natural laxatives, encouraging and stimulating bowel movements. Ginger tea may aid digestion which can ultimately helps with bowel movements. 

Before considering medication, there are also a lot of over the counter products. Psyllium and methylcellulose are ingredients that add bulk to stool to make it easier to pass. Docusate is another ingredient that helps with stool softening. One of the most popular option used locally are stimulants such as senna and bisacodyl, which stimulate bowel contractions to allow stool to press through. 

Ever since the pandemic COVID19, probiotics are gaining more recognition and there are specific strains that can help constipation effectively. Bifidobacterium longum W11, for example, is specifically indicated for IBS symptomatic relief which includes constipation. It is a relatively new solution that can help rebalance the disturbed microbiota to reduce the occurrence of these gut related symptoms.