Home Remedies for Constipation
Constipation can be uncomfortable for everyone both mentally and physically.
It is often caused by an unbalanced diet, medication, hormonal imbalance, food sensitivity and disease.
However, the cause of chronic idiopathic, a type of constipation known, is still unknown.
Symptoms of constipation include: less than three bowel movements in a week, pain during bowel movement, hard stool and even bloating, among others.
Although there are many over the counter treatments for constipation, home remedies for constipation are cheaper, safer and more convenient, with no side effects.
Here are some constipation remedies you can try at home:
Top 9 Natural Laxative Solutions
Drink More Water Daily
Dehydration is a major cause of constipation. Take water and other fluids frequently to help in softening your stool.
Water helps in digestion and moistens muscles. Therefore, if you’re having constipation, take carbonated water.
Furthermore, research has proven that carbonated water reduces constipation more effectively than tap water.
Avoid carbonated sugary fluids such as soda and drink at least 8 glasses of clean water daily.
Increase Fiber in Your Diet
Increased fiber intake can help remedy constipation. Fibers are bulky and aid in consistent bowel movement.
However, some studies have shown that increase in fiber consumption does not necessarily reduce other effects of constipation.
There are two types of fibers: soluble and insoluble fibers. Insoluble fibers include vegetables and whole grains.
They add bulk to the digestive system to facilitate smooth and consistent bowel movement.
On the other hand, soluble fibers are found in nuts and beans. They foster water absorption to help in the formation of a paste, making your stool smooth.
However, some soluble fibers such as fermented fibers can worsen the problem.
The bacteria in such soluble fibers can easily drain water in your gut.
Make sure you only take non-fermented soluble fibers since fermented soluble fibers contain bacteria that my drain water from the gut.
Exercise is also one of the best home remedies for constipation. It has proven to be a good home remedy for constipation.
Going for walks or even exercises such as yoga helps in easing the muscles for better bowel movement and effective digestion.
Some critiques argued that exercises do not treat constipation. However, recent studies show that exercises really work and can reduce the symptoms of constipation.
Furthermore, pivot floor exercises have proven to be more effective than laxatives.
Over the counter laxatives or even natural laxatives such as DigestIt Colon Cleanse help relieve constipation.
A doctor or a pharmacist can prescribe a bulking agent that aids in increasing water content in your stool.
Stimulant laxative that aids in stimulating your nerves for easier bowel movement and osmotic laxative softer stool hence easy passage can also be prescribed.
DigestIt Colon Cleanse is a herbal laxative that can be taken orally or even rectally. It contains plant compounds known as glycosides that ease your gut nerves to speed up bowel movement.
Since it is herbal, you may want to consult with your doctor first, especially if you are expectant or breastfeeding.
Take a Low FODMAP Diet
FODMAP means fermented oligosaccharides, disaccharides, monosaccharides and polyols.
A low diet of FODMAP has been proven by researchers to be effective in relieving constipation, a sign of irritable bowel syndrome.
Taking one or two cups of coffee on a daily basis, especially caffeinated coffee is also one of the best home remedies for constipation.
Coffee aids in the stimulation of muscles in the gut, giving you the urge to empty the bowels more frequently.
It also contains soluble fibers that aids in digestion, giving relief from constipation.
Eat Probiotic Foods or Take Probiotic Supplements
Research has shown over time that eating probiotic foods such as yoghurt and kimchi can aid in controlling constipation.
They contain short chain fatty acids and lactic acid that works on gut contractions and movement, aiding in smooth passage of stool.
Alternatively take probiotic supplements for a period of 4 weeks and see if it helps.
Eat Prebiotic Foods
Prebiotic foods balance bacteria in the gut and thus improve digestive health.
Prebiotic foods such as garlic and onions feed bacteria in the gut, fostering healthy digestion.
A diet rich in prebiotic foods can be beneficial to persons with chronic constipation.
Prunes and prune juices are the most natural of all home remedies for constipation.
Prune juices for constipation contain natural sorbital laxative that eases bowel movement.
At times, it proves to work better than fibers. A dosage of about 50 grams per day can be of help.
They say that prevention is better than cure. With these home remedies for constipation, you can prevent or treat the digestive problem.
If you’ve tried these natural remedies, but the condition persists or presents chronic symptoms, seek medication attention from a doctor.