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Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, shared four easy and natural ways to relieve occasional constipation in a September 19 Instagram post. He emphasized that small changes in daily habits and posture can make a big difference: “Simple daily tweaks to your diet can transform gut health and keep things moving,” he wrote.
Constipation is a common digestive issue where a person has difficulty passing stool, experiences infrequent bowel movements, or produces hard and dry stools, often causing discomfort or pain. It can result from a low-fiber diet, inadequate water intake, lack of physical activity, certain medications, or medical conditions like irritable bowel syndrome. Symptoms include straining during bowel movements, feeling of incomplete evacuation, and abdominal bloating. While usually temporary, persistent or severe constipation should be evaluated by a doctor.
Dr Sethi explained that the way you sit on the toilet can make bowel movements easier. “Tip number one: when you're trying to empty your bowels, raise your feet. So when you're sitting on the toilet seat, have a stool there and place your feet on that and try and make your knees come above your hip. And by doing this, you will straighten out the anorectal angle and this causes the stool to pass through much more easily,” he said.
Using a small stool to lift your knees above hip level straightens the anorectal angle, allowing stool to pass more smoothly.
Hydration is essential for healthy digestion. Dr Sethi advised, “Tip two: to make your stools softer and easier to pass, you need to drink more fluids. Try to aim for eight glasses daily.” Adequate water intake helps soften stools and prevents straining during bowel movements.
Also Read: Say Goodbye to Bloating with These Small Lifestyle Changes
Regular exercise also supports gut health. “Tip three: increase your activity. So do more regular walking, more regular exercise. It is going to reduce the time it takes for the food to pass through your large intestine and you will have an easier time using the restroom,” he said. Exercise speeds up intestinal transit, making bowel movements smoother and more frequent.
If dietary changes and lifestyle adjustments aren’t enough, laxatives can help. Dr Sethi noted, “So now, if the diet and the lifestyle changes are not helping you, then laxatives are a type of medication that can help the bowels empty more regularly.”
Disclaimer : These tips are based on Dr Sethi’s social media advice and have not been independently verified and this article is for informational purposes only and should not replace professional medical guidance
