Constipation is an extremely common problem. It’s thought to affect around 20% of Americans that results in 8 million doctor visits per year. It is caused due to suboptimal food consumption, lifestyle choices, medication or disease. Constipation is characterized by less than three bowel movements per week. However, there are also some unpleasant symptoms, such as discomfort when going to the bathroom, abdominal bloating, and pain due to hard stools that can be dry and difficult to pass. Following are 15 natural home remedies to relieve constipation naturally:
- Increase water intake:
Less intake of water results in serious ailments; like constipation. An Adequate amount of water can help to prevent such problems and help to stay hydrated. Carbonated water can help to relieve this disorder. Some physicians recommend using sparkling water to be more effectively for constipation patients instead of tap water. However, excessive consumption of carbonated water like sugary sodas must also be avoided, as it can worsen effects on your health.
- Fiber-rich diet:
Constipation patients are more often recommended to consume a diet that is rich in fiber. Adequate intake of fiber increases the bulk and consistency of bowel movements. In fact, according to a recent review, it is found that 77% of people with chronic constipation benefited from supplementing with fiber. But such a diet that contains insoluble fiber is abundant as; wheat bran, vegetables, and whole grains must not be consumed, as it makes damage the stool passage more effectively.
- Exercise More:
According to some research studies; physical exercises significantly reduce the symptoms of constipation. Regular walking and physical exercise for a few hours can help to digest food easily and prevent constipation and other chronic diseases that can damage the digestive tract.
- Drink Coffee:
Constipation can have a serious negative effect on the quality of life, along with your physical health. Caffeine coffee can increase the urge to go to the bathroom. Coffee stimulates the muscle in your digestive system. It has been found in recent research, one study found that caffeinated coffee can affect your gut like a proper meal. This effect is 60% more robust than drinking water and 23% stronger than drinking decaffeinated coffee. It also contains a trace amount of soluble fibers that help to prevent constipation by improving the balance of gut bacteria.
- Use herbal Laxative:
The herbal laxative Senna is mostly consumed to relieve constipation. It is available over-the-counter or in online stores that can be taken orally and rectally. It contains a number of plant compounds called glycosides which affect your gut and lubricate stool passage. It is good for adults and must be taken with the prescription of the doctor.
- Eat probiotic foods:
The probiotic diet helps to prevent chronic constipation. As most people who have chronic constipation issues must have an imbalance of probiotic bacteria in their gut. It is observed that probiotic foods like; yogurt, sauerkraut, and kimchi, contain live yet friendly bacteria.
- Prescription laxatives:
A constipation patient can ask for prescribed laxatives from their physicians.
There are the following types of laxatives that your physician can recommend;
- Bulking Agent:
Bulking Agents are fiber-based laxatives used to increase the water component of your stool to make the stool passage lubricated.
- Stool Softener:
Stool softeners contain essential oils that soften the stools and allow the stool to passage through the gut conveniently.
- Stimulant Laxative:
These laxatives stimulate the nerves in your gut that enhance bowel movements.
- Osmotic Laxative:
It softens your stool material by extracting water from other tissue of the surrounding organs and embedding them into our digestive system.
However, laxatives must not be consumed in abundant quantities or on a regular- basis without a doctor’s prescription.
- Consume a low-FODMAP diet:
Constipation is not only a disorder but is also a symptom of many other disorders like; irritable bowel syndrome (IBS). The low-FODMAP diet is the ultimate source of treatment for constipation. FODMAP refers to fermentable oligosaccharides, disaccharides, monosaccharide’s and polyols. This diet comprises limiting high-FODMAP foods for a period of time before reintroducing them to determine which ones you can tolerate because the low-FODMAP diet is not enough for constipation-predominant IBS. You also need to focus on other essentials of your diet like; enough intake of water and fiber.
- Consume a glucomannan supplement:
Glucomannan is a sort of soluble fiber. It effectively treats constipation and relevant digestion issues. 45% of children in the US take glucomannan to relieve severe constipation. Glocumannon also acts as a prebiotic substance that improves and balances the good bacteria in your gut.
- Try Magnesium citrate:
It is a popular home remedy to consume magnesium citrate for constipation and other digestion problems. It is a kind of osmotic laxative that can be easily bought from any easily available vendor
- Eat Prunes:
Prunes are a useful nature remedy for constipation and other ailments. Prunes are sugar alcohols that contain the natural laxative sorbitol.
- Avoid Dairy:
If you are lactose intolerant, then this can affect your gut movement and result in constipation. If there is such kind a problem then you can prefer to consume
Calcium-rich foods over dairy diet.
- Consume oils and gels:
Oils help to stimulate the digestive tract and line the walls of the intestine. It lubricates the muscles and improves bowel movement, therefore allowing stool passage conveniently.
- Baking Soda:
It is a useful home remedy to use the water-diluted mixture of baking soda. It is a bicarbonate that neutralizes stomach acid and helps the stool pass through your gut easily.
- Epsom Salt
It is also known as magnesium sulfate which helps to fight constipation. The diluted mixture of 2 teaspoons of Epsom Salt in one cup of water results in an effective bowel movement within four hours. The salt drives the water from the surrounding tissues and makes your stool softer, while magnesium helps to contract the bowel muscles.