Constipation is often related to dehydration in your colon. Drinking 8 ounces of water 8 times a day to equal 2 liters may rehydrate you and relieve your constipation. Drink tap or bottled water. Avoid carbonated and flavored waters, both of which may make gas and bloating worse. If water doesn't relieve your constipation, consider switching to fruit juice. Drink 2-4 ounces (60 to 120 milliliters) of prune or apple juice with your meals. You may need to drink more if you don't notice a difference. Mix one part juice and one part water if the juice is too intense for you or your taste buds. You can also drink the juice over ice if you like. In addition to drinking water and/or fruit juice, eat foods high in fiber. This can loosen your stools and stimulate your bowels. Aim to eat 14 grams of fiber for every 1,000 calories you consume. Some foods high in fiber that may relieve your constipation, especially when combined with massage are:  Peas Prunes Pears Plums Peaches Broccoli Beans Brussels sprouts Flaxseeds Carrots Pineapple Whole grains Bran flakes Movement and physical activity can stimulate your intestines. Do some low-impact exercise to help relieve your constipation. Consider combining it with your abdominal massage to ease your constipation more quickly.  Recognize that any type of movement or exercise is good for relieving constipation. However, exercises with only a slight impact are best. Consider running, walking, biking, and swimming. Doing yoga may also relieve constipation.  Get as much movement as you are able. Even 15 minutes of exercise can help stimulate your bowels. There are differing opinions on using natural oils, laxatives, and enemas to treat constipation. They can cause chronic constipation, injure the muscles of your colon and anus, and create dependence on laxatives to move your bowels. Ask your doctor if any of these treatments are suitable and safe for you. A home remedy used for generations, castor oil acts as a natural laxative. It breaks down into a substance that stimulates...

How would you rephrase that briefly using Vietnamese?
Uống nhiều nước. Thử uống nước ép hoa quả. Ăn thức ăn giàu chất xơ. Vận động cơ thể. Cẩn thận khi dùng các loại dầu khoáng, thuốc nhuận tràng và thụt tháo. Uống dầu thầu dầu. Bổ sung psyllium husks (vỏ hạt mã đề) vào chế độ ăn. Sử dụng hạt lanh để kích thích đường ruột.