Constipation is a digestive disorder that affects a large number of people. It can stem from numerous conditions and causes such as low fiber diet, drinking less water, lack of exercise and some medications or medical conditions.
You can handle this issue by taking enough water, including fiber in your diet, and taking herbal teas. In this article, you will be learning about 16 of the natural ways you could use to treat constipation.
Constant dehydration can lead to several health problems, including constipation. So, you must drink enough water and stay hydrated. A general rule is to drink about 2-4 liters of water daily but this might depend on size, sex, and pregnancy.
Drinking some (carbonated) water can relieve the person when he/she is constipated. However, it is also quite essential to remain extra cautious as these beverages may have some harmful health effects.
Consumption of increased amounts of dietary fiber leads to improvement in the size and form of fecal matter, making them easier to pass.
According to a 2016 review, 77% of patients with chronic constipation improve their condition using fiber supplements. Soluble fiber swells in water, forming a gel that takes time to digest and adds more volume to the feces.
Prunes are a type of natural remedies that are easier to find or get. Apart from fiber, prunes contain a significant amount of sorbitol, which helps draw water into the intestines hence facilitating the softening of the stool to ease bowel movement.
One research showed that the volunteers who took one hundred grams of prunes daily got a relatively improved bowel movement compared to those who took psyllium husk.
Probiotics are natural remedies if used to prevent constipation. Some people who have chronic constipation also have an alteration of the bacteriological population in their colon. This implies that taking even more of the foods containing probiotics could assist in enhancing this balance and relieving constipation.
A systematic review of 2019 for probiotics with constipation indicated that the use of probiotics for 2 weeks has a positive impact on constipation in ways that cover stool frequency and consistency. They could also aid in treating constipation by producing short-chain fatty acids.
Several probiotic foods are available in the market that help enhance your gut health and overall well-being.
Coffee affects colonic motility and the gastrocolic reflex. This leads to an enhanced action of the lower gastrointestinal tract. Small amounts of soluble fibers in coffee also contribute to the changes in the composition of the intestinal microbiota – to support the prevention of constipation.
A study done in 1998 showed that caffeinated coffee is capable of stimulating the gut in the same way that a meal stimulates it. This effect was 60 percent stronger than drinking water.
Exercising our body has lots of health benefits. Moderate exercises like brisk walking can reduce IBS symptoms and improve the quality of life score. So it is strongly advised for people with IBS.
Cardio, aerobics, or Zumba exercises facilitate muscle contraction and increase blood circulation to the intestines. Other than this, some more activities that could aid in the treatment of constipation, include walking, cycling, or practicing yoga and pelvic floor exercises.
There are different herbal teas for digestion. These teas consist of several components that make sure you have a proper bowel movement hence preventing constipation. This makes herbal teas a natural supplement that can be used to naturally treat constipation.
Senna tea contains sennosides that aggravate the inner lining of the intestines and thus, the tea acts as a laxative for brief constipation. Likewise with the action of peppermint tea, contains menthol that can help reduce contractions of the muscles in the digestive tract and hence, facilitate bowels.
The unique combination of nutrients and digestive properties in kiwis are known for their effectiveness in relieving constipation. Fiber found in kiwifruit cell walls has a large swelling and water-holding capacity in vitro, which can lead to stool softening and increased stool frequency.
Also, a natural enzyme called actinidin, present in kiwi can enhance gastrointestinal motility.
Flaxseeds are high in fiber, which helps add bulk to the stool. This stool bulking effect has proved to be effective in reducing the symptoms of constipation among many individuals.
Flaxseeds may also relieve constipation, pain and bloating and improve digestive health for people with IBS-C.
Several studies support the benefits of flaxseeds associated with constipation. A 2019 review mentioned a subsequent trial similar to the flaxseed cookie study. In this trial, flaxseed outperformed the fiber called psyllium in relieving constipation symptoms.
Consuming dairy can lead to symptoms like bloating, gas, and abdominal discomfort in people who are lactose intolerant. These symptoms can automatically lead to constipation. So, avoiding dairy or dairy products can be the best option for them to help relieve constipation.
Diets high in fats can decelerate digestion, prolonging the presence of stool in the intestines, which may result in constipation. In some cases, consuming too many dairy products can supersede a fiber-rich diet as well.
Chia seeds also referred to as superfoods, contain large amounts of dietary fiber that works wonders in treating IBS-C by easing constipation. Also, there are several health benefits of chia seeds.
Chia seeds possess an incredible ability to swell in the gut to form a gel-like structure. This gel expands the volume of foods, leading to the sensation of satiety and a corresponding reduction in caloric intake. The absorbed water also aids in softening of feces making it easy to have bowel movements.
Stress depresses the gut-brain relation hence causing constipating effects on the digestive system.
Decreasing stress can help with anxiety and depression as these diagnosed conditions are often related to IBS and other gastrointestinal disorders that can include constipation.
Stress-busting activities like practicing yoga or meditation, or simple breathing exercises can increase gut motility and help the digestive system. Further, the other best way to understand maintaining balance in the regulation of body functions and digestion is through sleep.
Constipation can be handled through bowel retraining, especially for those with chronic bowel problems. This structured approach is aimed at facilitating an appropriate bowel schedule and enhancing the consistency of stool, thereby greatly improving bowel movement.
It advises one to find a specific time that they can schedule for defecation. Bowel retraining also involves having fiber-rich foods (fruits, vegetables, whole grains) and sufficient water intake. You can also use other methods like digital rectal stimulation or abdominal massage to produce a bowel movement.
Some individuals can experience relief after several weeks or months of practicing bowel retraining.
Lemon contains citric acid and this may lead to contracting of the muscles in the stomach that aids digestion. It also contains vitamin C which plays a general role in promoting health and also assists in the formation of soft bowel movement hence reducing the strain on the intestines during movement.
Drinking a concoction of warm water and lemon juice helps ensure adequate and frequent intake of fluids to thereby soften the stool.
Ginger is an outstanding natural product well-known in many households. This contains chemicals such as Gingerols that help in acting on the gastrointestinal tract. This stimulation helps increase the contractions of the gut, which is believed to help push food through the intestines leading to regular bowel movements.
Ingestion of ginger, particularly as a tea is one of the most common ways of getting the health benefits. Raw ginger can be cut into small pieces and placed in hot water for several minutes. You can take this every day to prevent constipation.
Olive oil helps in lubricating the walls of the bowel by easing the inside lining. This lubrication makes the passage of feces easier through the intestines hence minimizing the pain that comes with constipation.
The fats in olive oil also enable the stools to be softer as they retain moisture. Passage of softer stools is less problematic, which may be of help in relieving symptoms of constipation. It also provides monounsaturated fats and antioxidants necessary for a healthy digestion system and therefore prevents constipation.
