13 Home Remedies for Constipation

THIRTEEN HOME REMEDIES FOR CONSTIPATION

  

Constipation is an incredibly common problem. It is considered to affect approximately 20% of Americans, causing 8 million doctor visits a year. It can be caused by foods you eat or avoid, lifestyle, medications, or illness. But, for many people, the cause of their chronic constipation is often unknown. This is known as chronic idiopathic constipation. Constipation is characterized by having less than three bowel movements a week.

 

However, it can also involve other unpleasant symptoms, such as discomfort when you go to the bathroom, bloating, and pain because the stool is hard, dry, and difficult to pass. Unfortunately, constipation can have a serious negative effect on quality of life, as well as on your physical and mental health. There are many natural ways to help relieve constipation. You can try them in the comfort of your home and most of these even have the endorsement of science.

 

Here are 13 home remedies to relieve constipation.

 

1. Drink more water

Regularly, dehydration can cause constipation. To avoid this, it is important to drink enough water and stay hydrated. When you are constipated, you might try to find relief by taking a little carbonated water (effervescent) to help you rehydrate and get your gut moving again. Some studies have found that effervescent water is more effective than drinking water in relieving constipation. This includes people with chronic idiopathic constipation or irritable bowel syndrome (IBS).

 

However, don't start drinking more carbonated beverages like sweet sodas, as they are a poor choice for your health and can worsen your constipation. Bottom Line: Dehydration can lead to constipation, so be sure to drink plenty of water. Effervescent water can be even more efficient.

 

2. Eat more fiber, especially soluble non-fermentable fiber

People who are constipated are often instructed to increase their fiber intake. This is because increasing said intake is considered to increase stool volume and consistency, making it easier to expel. In fact, a recent review found that 77% of people with chronic constipation benefited from adding fiber.

However, some studies have determined that increasing fiber intake can actually 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 other symptoms of constipation. These include stool consistency, pain, bloating, and gas. This is because the type of dietary fiber you add to your diet is important.

 

There are many different dietary fibers, but generally they fall into two categories:

 

Insoluble fibers: Found in wheat bran, vegetables, and whole grains. These add bulk to the stool and are believed to help expel it more quickly and easily through the digestive system.

Soluble fibers: Found in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as in some fruits and vegetables. They absorb water and form a gel-like paste, which softens the stool and improves consistency.

 

Studies examining the effects of insoluble fiber as a treatment for constipation have been conclusive. This is because insoluble fiber can worsen the condition in some people with functional bowel problems, such as IBS or chronic idiopathic constipation.

 

Some soluble fermentable fibers may also be ineffective in treating constipation, as they are fermented by bacteria in the intestine and lose their ability to retain water. The best choice for a fiber supplement when you're constipated is one of soluble, non-fermentable fiber, like psyllium. Various brands are available online.

 

To avoid constipation, you should consume a mixture of soluble and insoluble fibers. The recommended total fiber intake per day is 25 grams for women and 38 grams for men.

 

Conclusion: Try to eat more fiber. You can also supplement your diet with a soluble non-fermentable fiber like psyllium.

 

3. Get more exercise

Studies of the effect of exercise on constipation have shown confusing results. In fact, many studies have shown that exercise does not affect the frequency of bowel movements.

However, a recent randomized controlled study of people with constipation with IBS found interesting results. She found that exercise significantly reduced symptoms. Other studies also found similar results for this group of people. Although much research has found that exercise does not affect the number of times people go to the bathroom, it appears to reduce some symptoms of constipation. If you are constipated, then try to walk regularly. Definitely worth a try.

 

Conclusion: Exercise can reduce symptoms of constipation in some people, although the evidence is mixed.

 

4. Drink coffee, especially decaf

For some people, coffee can increase the need to go to the bathroom. This is because this drink stimulates the muscles in your digestive system. Coffee can also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your gut bacteria.

 

Conclusion: Coffee can help relieve constipation by stimulating muscles in the intestine. It can also contain small amounts of soluble fiber.

 

5. Take Senna, an herbal laxative

Senna herbal laxative is commonly used to relieve constipation. It is available for sale over the counter or online and can be taken orally or rectally. Senna contains various plant compounds called glycosides, which stimulate the nerves in your intestine and speed up your bowel movements. It is usually considered safe for adults to use Senna for short periods of time, but you should consult your doctor if your symptoms do not disappear after a few days. Senna is usually not recommended for people who are pregnant, lactating, or have certain medical conditions, such as inflammatory bowel disease.

 

Conclusion: Senna herbal laxative is a common 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. People with chronic constipation have been shown to have an imbalance of bacteria in their intestines. Probiotic foods are believed to help improve this balance and prevent constipation. They may also help treat constipation by producing lactic acid and short-chain fatty acids. These can improve bowel movements, making it easier to pass stool.

 

A recent review found that probiotics appeared to treat functional constipation by increasing stool frequency and improving stool consistency. To include probiotics in your diet, try eating foods that contain them. Examples include yogurt, sauerkraut, and kimchi, which contain live, friendly bacteria. Alternatively, you could try a probiotic supplement. It is usually recommended to take it daily for at least 4 weeks to see if it has any beneficial effect.

 

Conclusion: Probiotics can help treat chronic constipation. You can try eating probiotic foods or taking a supplement. Supplements should be taken daily for at least 4 weeks to see if they work.

 

7. Over-the-counter or prescription laxatives

You can talk to your doctor or pharmacist about choosing an effective laxative. They can recommend one of the following types:

 

Bulking Agent: These are fiber-based laxatives that are used to increase the water content in your stool.

Stool softener: Stool softeners contain oils to soften them and make it easier to pass through the intestine.

Stimulant laxative: These stimulate the nerves in your intestine to increase bowel movements.

Osmotic Laxative: Osmotic laxatives soften the stool by drawing water from the tissues around it into your digestive system.

However, most of these laxatives should not be taken regularly without first talking to your doctor.

 

Conclusion: Try talking to your doctor or pharmacist about an effective laxative. There are many types of laxatives that can work.

 

8. Try a low FODMAP diet

Constipation can be a symptom of irritable bowel syndrome (IBS). The low FODMAP diet is an elimination diet that is often used to treat IBS. It could be effective in treating your constipation if it is caused by this syndrome. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. The diet includes limiting foods high in FODMAP for a period of time before reintroducing them to determine which ones you can tolerate.

 

However, if you have IBS with a prevalence of constipation, a low FODMAP diet alone is often not enough. You will probably need 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 low FODMAP diet can help your constipation. However, that alone may not be enough to give relief.

 

9. Eat shirataki noodles or take a glucomannan supplement

Glucomannan is a type of soluble fiber. It has been shown to treat constipation effectively. A study in children found that 45% of those taking glucomannan experienced relief from severe constipation, compared to only 13% in the group who did not consume it. However, another controlled study did not determine significant effects. Like improving bowel movements, glucomannan has been shown to work as a prebiotic and to improve the balance of the good bacteria in your gut.

 

If you are constipated, try including more glucomannan in your diet. You can do this by taking a glucomannan supplement or eating shirataki noodles, which are made from this fiber. Glucomannan supplements vary in their benefits by brand, so it is important to compare them before buying.

 

Conclusion: Glucomannan can treat constipation effectively in some people. You can get it by consuming a supplement with glucomannan or eating shirataki noodles.

 

10. Eat prebiotic foods

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 their effects on your digestive health. Prebiotic fibers improve digestive health by feeding the good bacteria in your gut. This can improve the balance of your intestinal bacteria. In fact, prebiotics like galacto-oligosaccharides have been shown to help increase stool frequency, as well as soften stool. Foods that are high in prebiotic fiber include garlic, onions, and bananas.

 

Conclusion: Foods containing prebiotic fibers can improve your digestive health and balance the friendly bacteria in your gut. This can often help relieve constipation.

 

11. Try magnesium citrate

Taking magnesium citrate is a popular home remedy against constipation. This is an over-the-counter type of osmotic laxative that can also be purchased online. Taking moderate amounts of magnesium supplements can help relieve constipation. Sometimes the highest doses are used to prepare and clean the intestine before surgery or other medical procedures.

 

Conclusion: Taking a magnesium citrate supplement can help with constipation. It is available without a prescription.

 

12. Eat plums

Plums and prune juice are often touted as a natural remedy for constipation, and for good reason. In addition to fiber, plums contain sorbitol, a natural laxative. This is a polyol that has a laxative effect. Studies have shown that prunes can be more effective than fiber. For constipation, prunes may be the easiest natural solution to find. The effective dose is considered to be approximately 50 grams (approximately 7 medium plums), twice a day. However, you may want to avoid plums if you have IBS, as polyols are recognized FODMAPs.

 

Conclusion: Plums contain sorbitol polyalcohol, which has a laxative effect. Plums can be an effective remedy for constipation.

 

13. Try to avoid dairy

In some circumstances, dairy intolerance can cause constipation due to its effect on the movement of your intestine. In some cases, children who are intolerant to cow's milk protein and adults with lactose intolerance may experience constipation. If you think that you may be lactose intolerant, then you could try to eliminate it from your diet temporarily to see if your symptoms improve. Just be sure to replace the 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 cutting it out for a short period to see if this makes a difference.