Constipation has become a fairly common issue, with almost 20 percent of the American population reportedly visiting doctors for this condition.
This condition worsens with the lifestyle choices, the eating habits and different medical conditions or medications that one takes for treatment.
Constipation is characterized with less than three bowel movements per week and it is a chronic ailment for many of its patients.
Constipation can also involve other symptoms such as discomfort while going to the washroom, abdominal bloating and pain due to stool being hard and difficult to pass.
Constipation, though it is a common problem, causes a lot of negative effects on quality of life, mental and physical health.
There are many natural ways to help relieve constipation.
You can do these in the comfort of your own home and most of them are even supported by science.
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Being dehydrated regularly can make you constipated and to prevent this, it’s important to stay hydrated and drink lots of water.
When you’re constipated, you could try finding relief by drinking some carbonated water to help you rehydrate your body.
Although carbonated water is more effective in easing constipation, drinking carbonated drinks will increase the amount of sugar in your body and make your constipation worse.
All those suffering from constipation should increase the amount of fibre in their body.
Increasing fibre intake increases the bulk consistency of bowel movements, making them easier to pass. There are two categories of dietary fibres-
Insoluble fibres: these fibres are found in wheat bran, vegetables and whole grains.
They add bulk to your stools and are thought to help them pass more quickly and easily through your digestive system.
Soluble fibres: Found in oat bran, barley, nuts, seeds, beans, lentils and peas, as well as some fruits and vegetables.
These fibres absorb water and form a gel-like paste, which softens your stools and improves the consistency.
To prevent constipation, you should aim to consume a mix of soluble and insoluble fibres.
The total recommended fibre intake per day is 25 grams for women and 38 grams for men.
Although studies suggest that exercise does not make a difference in the bowel movements, it is shown to help with effects of constipation
Taking long walks or engaging in light cardio seems to make it easier to pass stool when someone is suffering from constipation.
Exercise also reduces the discomfort caused by other symptoms making it a great home remedy for constipation.
Coffee can increase the urge to go to the bathroom, it is because coffee stimulates the muscles in your digestive system.
Studies found that caffeinated coffee can stimulate your gut in the same way that a meal can.
This effect is 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee.
This is why it is a great home remedy for constipation.
Coffee contains small amounts of soluble fibres that help prevent constipation by improving the balance of your gut bacteria.
Senna is an herbal laxative that will ease the effects of constipation without causing any side effects.
Senna contains several plant compounds called glycosides, which stimulate the nerves in your gut and speed up your bowel movements.
This 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.
Probiotics are known to prevent chronic constipation.
Many instances of constipation are caused by an imbalance of bacteria in their gut.
It’s believed that probiotic foods could help improve this balance and prevent constipation.
Probiotics also help treat constipation by producing lactic acid and short-chain fatty acids.
They improve gut movements, making it easier to pass a stool.
A recent review found that probiotics seem to treat functional constipation by increasing the frequency of bowel movements and improving stool consistency
To include probiotics in your diet, try eating probiotic-containing foods.
Examples include yoghurt, sauerkraut and kimchi, which contain live, friendly bacteria.
Alternatively, a probiotic supplement is usually recommended daily for at least 4 weeks to see if it has any beneficial effects.
Constipation can be a symptom or side effect of irritable bowel syndrome.
The low-FODMAP diet is an elimination diet that’s often used to treat IBS.
It could be effective at treating your constipation if irritable bowel syndrome is the reason behind it.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
The diet involves limiting high-FODMAP foods for some time before reintroducing them to determine which ones you can tolerate.
This also helps root out the problem while allowing you to try home remedies for constipation.
Glucomannan is a type of soluble fibre and has been shown to function as a prebiotic and improve the balance of good bacteria in your gut.
If you’re constipated, include more glucomannan in your diet.
You can achieve this by taking a glucomannan supplement or by eating shirataki noodles, which are made with glucomannan.
A single serving of these noodles will give you enough Glucomannan for your daily dose.
In a study, about 45% of the people who were suffering from constipation felt at ease and were relieved of their symptoms.
This is proof that Glucomannan is a very effective home remedy for constipation.
Dietary fibre increases stool consistency and bulk, both of which can improve bowel movement frequency and help relieve constipation in the process.
Another way that some fibres may help treat chronic constipation is through their effects on your digestive health as prebiotic fibres improve digestive health by feeding the friendly bacteria in your gut.
This can improve the balance of your gut bacteria and help relieve constipation.
In fact, prebiotics like galacto-oligosaccharides has been shown to help increase the frequency of bowel movements, as well as make stools softer.
Foods that are high in prebiotic fibre include garlic, onions and bananas.
These should be added to your diet to make sure that are able to tackle the symptoms of your illness.
This is one of the greatest home remedies for constipation.
It is a type of osmotic laxative that can be bought over-the-counter.
Taking moderate amounts of magnesium supplements can help relieve constipation.
This is a great and safe way to relieve the effects of constipation.
Prunes and prune juice are often touted as nature’s remedy for constipation because they contain fibre, natural laxative sorbitol.
This is a sugar alcohol that has a laxative effect.
It is a more effective remedy than fibre. Hence it has been added to the list of home remedies for constipation.
Dairy intolerance can cause constipation due to its effect on your gut movements resulting in constipation.
In some 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.
Ensure that you replace the dairy in your diet with other calcium-rich foods.
There are several types of enemas that you can try.
Enemas work by softening stool enough to produce a bowel movement.
Some common types of enemas include sodium phosphate, soapsuds, and tap water enemas.
These help pass the stool by making it less dry and hard.
This might help your bowel movement to ensure that you can feel at ease and pass stool.
Due to the pressure applied by the masseuse, it becomes easier for the stool to pass through your bowels.
This is a quick and easy way to relieve some of the uneasiness that is caused by constipation.
Aromatherapy helps the body function in the natural manner by utilising the effect essential oils can have on your body.
Scents such as rosemary, lavender, mint etc have antispasmodic properties, which can relax the muscles in the digestive tract and make the bowel looser.
This is one of the most reliable home remedies for constipation that you will come across.
These home remedies are easy to implement because these ingredients are very easily found in the kitchen and are cheap.
These will help relieve your pain and ease your constipation making it easier for you to go on about your day.
Go ahead and try them today!
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