Ways to relieve constipation include consuming enough fiber, taking probiotics, eating fish or castor oil, and taking certain herbs, states Everyday Health. Exercising regularly and drinking enough water can help alleviate the symptoms of constipation, notes WebMD. Avoiding meat, high-fat foods and processed foods may also aid in relieving the problem.
Beans, bran, brown ice and bread are high-fiber foods, explains WebMD. Apricots, prunes and raisins are good sources of fiber as well. Vegetables, including asparagus, Brussels sprouts and carrots also contain high amounts of fiber. A person who suffers from constipation should consume fiber-enriched foods with water to avoid worsening the problem, advises Everyday Health.
Herbs that help in treating constipation include senna, flaxseed, barley, fenugreek and aloe, according to Everyday Health. Cascara segrada can also counteract constipation. A person with constipation should consult with a doctor before using herbs to avoid certain side effects, which may include cramping. Yogurt is a good source of probiotics, which are bacteria that aid in digestion.
Prior to using castor oil, individuals should mix it with a sweetener to improve taste, explains Everyday Health. Fish oil contains omega-3 fatty acids, which help improve digestion and counteract constipation. Good sources of these fatty acids include herring, mackerel, tuna, sardines and salmon. People should consume moderate amounts of fish oil to avoid side effects, which can include bloating, gas and bleeding.