You’ve probably experienced the frustration of a bout of constipation, when you find it difficult or impossible to complete a bowel movement. Typically, with constipation comes painful cramping and bloating, as well as the urge to use the bathroom but the inability to do so. The next time this happens to you, don’t despair; follow the guidelines below to make this condition a little easier to deal with:

Use Liquids to Your Benefit

One of the top ways to battle constipation is to drink plenty of water. When you’re constipated, it’s a natural way to help flush the system. Continuing to regularly drink lots of water will help prevent future bouts of constipation. This is not the only type of beverage that can help you deal with constipation, though. Herbal teas (such as chamomile) and coffee both work as laxatives to help get things moving again. Certain types of juice, such as prune, wheatgrass, and apple, also act as a natural laxative.

Avoid Certain Foods

Certain types of foods, such as cheese, bananas, and whole milk, will increase your risk of constipation. Some foods universally cause constipation when consumed in large amounts, but others may only affect certain people in this way. Keeping track of what you ate in the days before a bout of constipation and limiting foods that seem to be a cause can prevent the condition from worsening and can help you prevent recurrences.

Eat More of Certain Foods

Eating some foods can help keep your digestive system in working order, or can ease a current case of constipation. Opting for foods containing large amounts of fiber and water should help you become regular.

Take Vitamins and Herbs

Many types of vitamins and herbs will help ease constipation, and, when taken regularly, may keep it from recurring. These will often act much more gently on the body than typical laxatives, but frequently provide the same results. Among them are elderberry flower, senna leaf, red clover, barley grass, mullein, vitamin B complexes, magnesium, and vitamin C. Many vitamins and herbs will offer some relief for constipation, but they work best when taken regularly to keep you from becoming constipated in the first place. A bonus to taking these regularly is that they don’t just help with digestion, they can also improve your health overall.

Use Laxatives

Laxatives offer the quickest relief from constipation. Though many kinds are available, it’s usually best to use all-natural types instead of manufactured medications because they’ll work more gently. Bentonite clay works to reduce constipation by trapping and binding built-up toxins that could be contributing to constipation. Psyllium is available in a variety of forms and acts as a diuretic, working in just over 12 hours to help rid the body of any backups.

Constipation happens to everyone at some point or another. By making a few small changes to your diet and keeping the proper diuretic herbs on hand, you should be able to prevent most constipation—and deal with it much better if it does occur.

—Joni Mitchell