Constipation is characterized by under three movements of the intestine per week.It can also involve other unpleasant symptoms, however, such as discomfort when going to the bathroom, abdominal bloating, and pain due to hard, dry and hard to pass stools.
Unfortunately, constipation can affect the quality of life and your physical and mental health.
Below are 13 natural home remedies for constipation relief
1. Drink more water
Several studies have shown that sparkling water is more effective at relieving constipation than tap water. This involves people with chronic idiopathic constipation or bowel irritable syndrome (IBS).
Do not continue to drink more carbonated drinks such as sugar soda, however, because they are a poor choice for your health and can make your constipation worse.
Bottom line: You can get constipated by dehydration so make sure you drink enough water. Even more effective can be the sparkling water.
2. Eat more fiber, especially soluble, non-fermentable fiber
Constipated people are also advised to increase their consumption of fiber.
It is because it is assumed that the fiber intake would improve the bulk and strength of bowel movements, making them easier to pass through (19).
Indeed, one recent study showed that 77 % of people with chronic constipation benefited from fiber supplementation.
There are many different dietary fibers but they fall into two categories in general:
Insoluble fibers: discovered in bran, vegetables, and whole grains. They add bulk to your stools and are thought to help them move through your digestive system more quickly and easily.
Soluble fibers: found in bran oat, barley, nuts, seeds, beans , lentils, peas and some fruits and vegetables. They absorb water and form a gel-like paste, softening your stools and improving consistency.
The best choice for a fiber supplement when constipated is a non-ferment-able soluble fiber, such as psyllium.
You will try to eat a mixture of soluble and insoluble fibers to avoid constipation. The minimum recommended fiber consumption is 25 grams per day for women and 38 grams per day for men
Bottom line: Try to eat more fiber. You should also add a soluble non-ferment-able fiber such as psyllium to your diet.
3. Exercise more
Research has shown mixed findings on the effect of exercise on constipation.
Yes, several studies have shown that exercise does not influence the frequency of bowel movements. Nevertheless, some surprising findings have been found in a recent randomized controlled trial on constipated IBS people. Exercise has found symptoms significantly reduced
4. Drink coffee, especially caffeinated coffee
Study found caffeinated coffee can stimulate your intestine in the same way a meal can. This effect is 60% stronger than drinking water and 23% stronger than decaffeinated coffee.
Coffee can also contain small amounts of soluble fibers which help prevent constipation by improving your gut bacteria ‘s balance
Bottom line: Coffee can help to ease constipation by stimulating the gut muscles. Small amounts of soluble fiber may also be present.
5. Take Senna, an herbal laxative
Senna contains a number of plant compounds called glycosides that stimulate the nerves in your intestine and speed up your intestines
Using Senna for short periods of time is generally considered safe for adults, but if your symptoms don’t go away after a few days, you should check with your doctor.
The herbal laxative Senna is a common remedy for constipation that is available over-the-counter. It can stimulate the nerves in your gut to speed up bowel movements.
6. Eat probiotic foods or take probiotic supplements
Probiotics may help prevent chronic constipation.
People who have chronic constipation have been shown to have an imbalance of bacteria in their gut.
It’s thought that probiotic foods could help improve this balance and prevent constipation
A recent analysis found that probiotics appear to treat functional constipation by increasing the frequency of intestinal movements and the quality of the stools
Try eating probiotic-containing foods to include the probiotics in your diet. Examples include yogurt, sauerkraut, and kimchi which contain bacteria that are alive and pleasant.
7. Over-the-counter or prescription laxatives
Bulking agent: These are laxatives based on fiber, used to increase your stool’s water content.
Stool softener: Tool softeners contain oils to soften the stools and facilitate their passage into the intestines.
Laxative stimulant: These activate the nerves in your intestine to increase bowel movements.
Osmotic laxative: Osmotic laxatives soften your stool by pulling water from the tissues around you into your stool
8. Try a low-FODMAP diet
The low FODMAP diet is a diet that is sometimes used to treat IBS by elimination. If IBS is the cause, it may be useful for treating your constipation
FODMAP stands for oligo-saccharides, disaccharides, monosaccharides, and polyols that are fermentable. The diet includes restricting high-FODMAP foods for a period of time before they are reintroduced to determine which ones you can tolerate.
9. Try magnesium citrate
Taking citrate from magnesium is a popular home remedy against constipation. It is a form of osmotic laxative which can be bought online or over the counter
Taking moderate quantities of magnesium supplements can help alleviate constipation. Sometimes, higher doses are used to prepare and clean the intestines before surgery or other medical procedures.
10. Eat prunes
Prunes contain the natural laxative sorbitol, in addition to fiber. This is alcohol in sugar with a laxative effect
Bottom line: Prunes contain sugar alcohol sorbitol, which has a laxative effect. Prunes can be a very effective remedy for constipation.
11. Try avoiding dairy
In some cases, children with cow’s milk protein intolerance and adults with lactose intolerance may experience constipation
If you think you may be intolerant to milk then you may be able to temporarily try to remove it from your diet to see if it will improve your symptoms.
Just make sure that your diet replaces the dairy with other calcium-rich foods
In some people being intolerant to milk or lactose can cause constipation. If you think that milk is a problem, try to eliminate it for a short period and see if it makes a difference.
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