Constipation is an incredibly common problem to affect approximately 20% of Americans, which causes 8 million visits to the doctor a year.
It can cause by the foods you eat or avoid, lifestyle, medications, or diseases. But, for more people, the cause of their chronic constipation is often unknown. It’s known as chronic idiopathic constipation.
However, it can also cause other unpleasant symptoms, such as discomfort when you go to the bathroom, bloating, and pain because the stool is hard, dry, and challenging to expel.
Constipation can have a dangerously adverse effect on the quality of life, as well as on your physical works and mental.
There are a lot of simple and natural ways to help relieve constipation. You can try them in the comfort of your home, and most of these even have the backing of science.
Next, you will find 13 home remedies to relieve constipation.
1. Drink more water
Regularly, dehydration can cause illness. It is essential to drink more water and stay hydrated.
When you are constipated, you might try to find relief by drinking some carbonated water to help you re hydrate and make your bowel move again.
Some studies have determined that carbonated water is more effective than drinking water to relieve constipation. These cause people with chronic idiopathic constipation or irritable bowel syndrome (IBS).
However, do not start drinking more carbonated drinks such as sweet sodas, as they are a terrible choice for your health and can make your constipation worse.
Conclusion: Dehydration can cause constipation, so be sure to drink enough water. Effervescent water can be even more efficient.
2. Eat more fiber, especially soluble non-fermentable fiber
Frequently, people who are suffering from constipation to increase their fiber intake.
It’s because increasing said intake increases the volume and consistency of bowel movements, which makes it easier to expel them.
A recent review determined that 77% of people with chronic constipation benefited from adding fiber. However, some studies have concluded that increasing fiber intake can make the problem worse.
Other research has determined that although dietary fiber may increase the frequency of bowel movements, it does not help with the different effects of constipation.
Those are stool consistency, pain, bloating, and gas because the type of dietary fiber you add to your diet is essential.
There are different dietary fibers, but in general, they fall into these two categories:
- Insoluble fibers: They available in wheat bran, vegetables, and whole grains. These add volume to the stool and help expel them more quickly and easily through the digestive system.
- Soluble fibers: They available in oat bran, barley, nuts, seeds, beans, lentils, and peas; some fruits and vegetables absorb water and form a gel-like paste, which softens stool and improves consistency.
Studies that examine the effects of insoluble fiber as a treatment for constipation have been conclusive, because insoluble fiber can worsen the picture in some people with functional bowel problems, such as IBS or chronic idiopathic constipation.
Some soluble, ferment-able fibers may also be inefficient in the treatment of constipation since they are fermented by the bacteria in the intestine and lose their ability to retain water.
The best is fiber supplements when you feel constipating as one of non-ferment-able soluble fiber, such as psyllium. Various brands are available online.
To avoid constipation, you should consume a mixture of soluble and insoluble fibers. The fiber intake should be 25 grams for women and 38 grams for men per day.
Conclusion: Try to eat more fiber. You can also supplement your diet with soluble non -ferment-able fiber such as psyllium.
3. Exercise to free constipation
Studies on the effect of physical activity on constipation have shown confusing results.
However, a recent randomized controlled study of people constipated with IBS found exciting results. He determined that exercise reduced symptoms significantly.
Other studies also determined similar results for this group of people.
Although many investigations have found that exercise does not affect the number of times people go to the bathroom, it seems to reduce some symptoms of constipation.
If you are constipated, then try walking regularly—worth a try.
Conclusion: Exercise can reduce constipation symptoms in some people, although the evidence is confusing.
4.Drink coffee, especially decaf
For some people who are edict with, coffee it may increase the need to go to the bathroom because coffee stimulates the muscles in the digestive system.
It can also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your intestinal bacteria.
Conclusion: Coffee can help relieve constipation by stimulating the muscles in the intestine. It can also contain small amounts of soluble fiber.
5. Take Senna, a herbal laxative
Senna herbal laxative will use commonly to relieve constipation. It is available for free sale or online and can have orally or rectally.
Senna contains various plant compounds called glycosides, which stimulate the nerves in your intestine and accelerate your bowel movements.
It is safe for adults to use Senna for short periods, but you should check with your doctor if your symptoms do not come to normal after one or two days. Pregnant women should restrict from having it. Nursing or have certain medical conditions, such as inflammatory bowel disease.
Conclusion: Senna herbal laxative is a universal remedy for constipation that is available over the counter. It can stimulate the nerves in your intestine to speed up bowel movements.
6. Eat probiotic foods or take probiotic supplements
Probiotics can help prevent chronic constipation. The people who have chronic constipation have an imbalance of bacteria in their intestines.
It states that probiotic foods could help to maintain this to get routine and prevents and cure constipation in a slow process.
Probiotics help treat constipation by producing lactic acid and short-chain fatty acids. These can improve bowel movements, facilitating the expulsion of feces.
A recent review determined that probiotics seemed to treat and cure functional constipation by increasing the frequency of bowel movements and improving regular consistency of stool.
To include probiotics in your daily diet, try eating foods that contain them—examples of yogurt, sauerkraut, and kimchi, which contain live and friendly bacteria that help indigestion.
Alternatively, we can also try a probiotic supplement. It is useful and very beneficial to take it daily for at least four weeks to see if it has any beneficial effects.
Conclusion: Probiotics can help treat chronic constipation. You can try ingesting these foods or taking a supplement that should take daily for at least four weeks to see if they work.
7. Over-the-counter or prescription laxatives are useful to cure Constipation
choosing an effective laxative by consulting the doctor or pharmacists. They can recommend one of the following types:
- Volume agent: These are fiber-based laxatives that help increase the water content in the stool.
- Stool softener: It contains oils to soften them and facilitate their passage through the intestine.
- Stimulant laxative: These stimulate the nerves in the intestine to increase bowel movements
- Osmotic laxatives: Osmotic laxatives soften stool by extracting water from surrounding tissues to your digestive system.
However, most of these laxatives should not be taken regularly without first talking to your doctor.
Conclusion:. Different types of laxatives that can use, but we have to consult doctors or pharmacists for the suggestion
8. Have a diet low in FODMAP
Constipation can create symptoms of irritable bowel syndrome (IBS). The low FODMAP diet is a diet and uses to treat IBS. It could be useful in managing your constipation if this syndrome causes it.
FODMAP ( fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.) The diet includes limiting foods high in FODMAP for some time before reintroducing them to determine which ones you can tolerate.
However, if you have IBS with a predominance of constipation, the diet low in FODMAP is often not at all enough.
We have to pay attention to other aspects of your diet, such as drinking enough water and fiber to experience relief from your symptoms.
Conclusion: If you have IBS, following a diet low in FODMAP can help your constipation. However, only that may not be enough to give relief.
9. Eat shirataki noodles or have a glucomannan supplement to reduce constipation
Glucomannan is a type of soluble fiber. Its use to treat illness effectively.
A study in children determined that 45% of those who took glucomannan experienced relief from severe constipation, compared with only 13% in the group that did not consume it.
However, another controlled study did not determine significant effects.
Like improving bowel movements, glucomannan has to work as a prebiotic and to improve the balance of good bacteria in your intestine.
If you are constipated, try to add more glucomannan in your diet. It can achieve by taking a glucomannan supplement or eating shirataki noodles, which contain the same fiber.
Glucomannan supplements vary in their benefits by a different brand, so it is essential to compare them before buying them.
Conclusion: Glucomannan can treat constipation effectively in some people. You can get it by consuming a supplement with glucomannan or ingesting shirataki noodles.
10. Eat Prebiotic foods to cure Constipation
Dietary fiber increases the consistency and volume of stool, which can improve the frequency of bowel movements.Another way that some fibers can help treat chronic constipation is through its effects on your digestive health.
Prebiotic fibers improve digestive health by feeding good bacteria in your intestine. Besides, enhance the balance of your intestinal bacteria.
Prebiotics such as galactooligosaccharides had mentioned to help increase stool frequency, as well as soften stool.
Foods with high in prebiotic fiber include onions, garlic, and bananas.
Conclusion: Foods that contain prebiotic fibers can improve your digestive health and the balance of friendly bacteria in your intestine. Frequently, this can help relieve constipation.
11. Magnesium Cit-rate Test helps in reducing Constipation
Taking magnesium citrate is a well-known home remedy against constipation. Its a type of over-the-counter osmotic laxative that can also be purchased online.
Taking moderate adequate amounts of supplements can help relieve constipation. Sometimes, a higher dose will use to prepare and clean the bowel before surgery or other medical procedures.
Conclusion: Taking a magnesium citrate supplement can help with constipation. It is available without a prescription.
12. Consume plums can treat Constipation
Frequently, plums and prune juice promotes as a natural remedy for constipation, and it is for a good reason. In addition to fiber, plums contain solicitor, a natural laxative. It is a poly alcohol that has a laxative effect.
Studies have shown that plums can be more effective than fiber. For constipation, plums may be the most accessible natural solution to find.
The effective dose should be approximately 50 grams (about seven medium plums), twice a day.
However, you may want to avoid plums if you have IBS since polyols will recognize FODMAP.
Conclusion: Plums contain solicitor poly alcohol, which has a laxative effect. Plums can be an effective remedy for constipation.
13. Try to avoid dairy to avoid Constipation
In some circumstances, dairy intolerance can cause illness due to its impact on the movement of your intestine. Children intolerant to cow’s and buffalo milk protein, and adults with lactose may experience constipation.
If you think you can be lactose intolerant, then you could try to remove it from your diet temporarily to see if your symptoms improve.
Just be sure to replace dairy in your diet with other calcium-rich foods.
Conclusion: Being intolerant to dairy or lactose can cause constipation in some people. If you consider dairy to be a problem, try eliminating it for a short period to see if this makes a difference.