Thirteen Home remedies for constipation
Home Remedies For Constipation : Constipation is becoming very common, as around 20% of Americans affects from constipation and visit to the doctor. It can be due to various reasons. It can be due to the food we consume or avoid, lifestyle change, our medication or various disease. But multiple people are unaware of the cause of their chronic constipation. This is better known as chronic idiopathic constipation.
You can experience constipation when you have three bowel movements per week. However, it also includes other unpleasant symptoms which can be discomfort while going to the loo, abdominal bloating, pain, and discomfort due to stools becoming hard which becomes dry and difficult to pass. The quality of life becomes bad in constipation. However, there are multiple natural ways to relieve constipation which do not have any kind of side effect and even facilitates side benefits. You can do them in your comfy home and most of them are even supported by science.
Constipation is a really painful and uncomfortable problem with multiple underlying causes. If this is a problem for you, then you should definitely speak to your physician to identify the potential cause and find an effective treatment protocol.
However, many of the natural home remedies in this article can also provide significant relief from constipation. Here we show you 13 natural home remedies which will help you in combating constipation: –
- Drink more water:-
Regular intake of water is very necessary, as it will increase the bowel moment. So, start drinking plenty of water and keep your body hydrated. When you feel constipated you can get some relief by drinking some carbonated (sparkling)water to keep your body rehydrated and get things moving again at the same pace. Some studies have even found that sparkling water is more effective than tap water in treating constipation. This even includes people with chronic idiopathic constipation or irritable bowel syndrome(IBS). But it does not mean that you need to start drinking more carbonated drink which includes sugary sida, as they can b really bad for your health and will make your constipation even worse.
- Include more fiber in your diet, especially soluble, non-fermentable fiber: –
If you feel constipated start increasing fiber intake in your diet. As increased fiber intake is thought to increase the bulk consistency of bowel movements, which makes them easier to pass. In a recent review, 77% of people with chronic constipation benefited from supplementing with fiber. However, in another study, it was found that increasing fiber intake can actually make the problem worse. Dietary fiber increases the frequency of bowel movements but it does not help other symptoms of constipation, which includes stool consistency, pain, bloating along with gas. This is due to the fact that the type of dietary fiber you consume is important as well.
However there are different dietary fibers, but generally have two categories which include:-
Insoluble fibers:- You can easily found them in wheat bran, vegetables, and whole grains. As they add bulk to your stool and hence help them to pass more quickly through your digestive system.
Soluble fibers:- Check out your oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables. As, they absorb water and form a gel-like paste, which softens your stools and improves its consistency too. To prevent constipation, you should definitely aim to consume a mix of soluble and insoluble fibers. The total recommended fiber intake per day is 25 grams for women and around 38 grams for men.
- Regular exercise: –
Regular exercise has shown mixed results on constipation. However, many studies have shown that constipation does not affect the frequency of bowel movements. In a recent randomized controlled study done on constipated people with IBS found some interesting results. It found that exercise significantly has reduced symptoms related to constipation. In conclusion, regular exercise may reduce the symptoms of constipation.
- Always drink coffee, especially caffeinated coffee: –
For some, coffee can increase the urge to go to the bathroom. This is due to the reason that coffee stimulates the muscles in your digestive system.
Yes, it is true that according to one study caffeinated coffee can stimulate your gut in a similar manner that a meal does. This effect is 60% stronger than drinking water and 23% stronger than decaffeinated coffee.
Coffee also contains small amounts of soluble fibers that help to prevent constipation by improving the balance of your gut bacteria.
- Include Senna, an herbal laxative: –
This beautiful herb is used to relieve constipation. It is easily available over-the-counter or even online and you can take it through oral or rectal administration.
Senna has a number of plant compounds which includes glycosides, which helps in stimulating your gut and speed up your bowel movements.
Senna is usually safe for adults for a short period of time, but doctor consultation is necessary if your symptoms don’t go away after a few days. Pregnant women should not consume senna along with breastfeeding women or who have certain health conditions, such as inflammatory bowel disease.
- Probiotics or probiotic supplements work magic: –
Probiotics help to prevent chronic constipation and even improve the imbalance of the bacteria. They help in constipation by producing lactic acid and a short-chain fatty acid. However, it improves the gut movements which makes it easy to pass the stool. Probiotics help in constipation by increasing the frequency of bowel movements and improving stool consistency. Foods like yogurt, sauerkraut, and kimchi contain live and friendly bacteria are good sources of probiotics. A probiotic supplement would also work like magic. So try to consume it daily for at least 4 weeks to see its beneficial effects.
- Go with over-the-counter or prescription laxatives: –
You can take help from your nearest doctor and can easily choose an effective laxative. They will definitely recommend you one of the following types: –
Bulking agent: – They are fiber-based laxatives which are used to increase the water content of your stool.
Stool softener: – They contain oil to soften the stool and ease their passage through the gut.
Stimulant laxative: – These help in stimulating the nerves in your gut to increase the movements of the bowel.
Osmotic laxative: – They help in softening your stool by pulling water from the surrounding tissues into your digestive system. But make sure that you need not take laxatives on a regular basis without speaking your doctor.
- Try to include a low-FODMAP diet: –
Constipation can be one of the symptoms of irritable bowel syndrome (IBS).
You must be surprised what kind of diet is this? It is an elimination diet that is mainly used to treat IBS. It could be effective in treating your constipation id IBS is its cause.
FODMAP is abbreviated as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. This type of diet involves limiting high-FODMAP foods for a period of time before reintroducing them to determine which ones you can tolerate.
However, if you suffer from constipation-predominant IBS, the low-FODMAP diet alone is not sufficient. You will probably need to pay attention to other aspects of your diet, such as getting enough water and fiber, to experience relief from your symptoms. Other aspects of your diet should also be considered which can be including enough water and fiber, to relieve down your symptoms.
- Gobble up shirataki noodles or take a glucomannan supplement: –
Glucomannan comes under a type of soluble fiber. It works magic in effectively treating constipation.
In a study done on children, it was found that 45% of people taking glucomannan experienced relief from severe constipation when compared to only 13% in the control group. In another study, it was found that children 45% of those taking glucomannan experienced relief from severe constipation when compared to only 13% in the control group. In another controlled study, it was found no significant effects. When it comes to improving bowel movements, glucomannan function as a prebiotic and improve the balance of good bacteria in your gut. If you’re constipated, try to include more glucomannan in your diet. You can easily achieve this by taking a glucomannan supplement or by eating shirataki noodles, which are made with the help of glucomannan. Glucomannan supplements vary in their benefits by brand, so it is very important to compare them before making a purchase.
- Consume prebiotic foods: –
Dietary fiber helps in consuming stool consistency and bulk, both can be really helpful in improving bowel movement frequency. One another way that some fibers may help treat chronic constipation is through their effects on your digestive health. Prebiotic fibers help in improving digestive health by feeding the friendly bacteria in your intestine. This, in turn, improves the balance of your gut bacteria. In fact, prebiotics like galacto-oligosaccharides increase the frequency of bowel movements, as well as make stools softer. Foods that are high in prebiotic fiber include garlic, onions, and bananas.
- You need to try magnesium citrate: –
It is one of the most popular home remedies against constipation. A type of osmotic laxative that can be bought over-the-counter or even online. Try to take a moderate level of magnesium supplements which can help relieve constipation. Higher doses are sometimes used to prep and clean out the bowel before surgery or other medical procedures.
- Prunes will work on your constipation: –
If you want nature’s remedy then prunes and prune juice are often touted for constipation and for good reason. In addition to fiber, prunes also contain the natural laxative sorbitol. This is a sugar alcohol that has a laxative effect. Studies have even revealed that prunes may be more effective than fiber. If you feel constipated, prunes could be the easiest natural solution available. The effective dose is thought to be around 50 grams (about 7 medium-sized prunes) twice in a day. However, you may want to avoid prunes if you have IBS, as sugar alcohols are known FODMAPs.
- Try to avoid dairy: –
If you have constipation try to stay away from milk sources due to its effects on your gut movements. In certain cases, children intolerant to cow’s milk protein and adults with lactose intolerance may experience constipation. If you think that you may be intolerant to dairy, then you could try removing it from your diet temporarily to see if it improves your symptoms. Just make sure to replace the dairy in your diet with other calcium-rich foods.