- Constipation has become a common problem nowadays. It can harm our day-to-day lives. Around 20% of the United States is affected by this ailment.
- Taking medicine may only give you an immediate cure but not for a long time whereas taking up the natural methods can aid you in getting rid of constipation completely.
- So, in this blog, we have brought the 10 best methods to treat constipation at home naturally.
To get rid of the constipation issues we should have a basic idea of its symptoms to be observed before taking up remedial steps.
Symptoms of constipation include:
- Lower bowel movements.
- Pain while passing stools
- hard, dry, or lumpy stools
- Feeling like to go washroom every time.
Listing the 10 best natural home therapies to get rid of constipation.
1) Increasing water quantity in the body.
- Since dehydration can become a causative factor for constipation, a person going through irregular bowel movements must drink more water.
- In critical constipation conditions, a person may feel better by drinking carbonated drinks. They may experience the energy to move again.
- As per some scientific studies, sparkling water is more effective than tap water when it comes to relieving constipation.
- Conditions in patients with indigestion, dyspepsia, and chronic idiopathic constipation can also improve with this method.
- Though drinking carbonated drinks like soda can have destructive health effects and may make constipation worse, try to avoid them.
2) Taking a diet including fibrous foods.
- Consumption of fibrous food enhances the bulk and consistency of bowel movements, thus allowing you to pass stools easily.
- Increase the dietary fiber intake to maintain a good and healthy digestive system.
- Taking only fibers and departing from other food can also be harmful so take the appropriate amount of everything.
- The dietary fiber recovers stool frequency but may not help with other symptoms of constipation, like stool consistency, pain, bloating, gas, etc.
- Wheat bran, whole grains, oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables, are some best fibrous eatables.
3) Exercise regularly.
- Doing physical exercise on regular basis doesn’t cure only constipation but also keeps you away from many other health ailments.
- Also, it helps in improving inner peace making you more concentrated and active throughout your activities.
- Some of the exercises like going for regular walks, swimming, cycling, yoga, or jogging can make you feel cured of constipation.
4) Intake of probiotic supplements.
- Even if the human body is capable of making different micro and macronutrients from consumed food by itself, there are several supplements needed to be taken as an added diet for good health.
- Probiotic supplements are one such added eatable to help you get rid of constipation.
- They are live, beneficial bacteria that naturally occur in the gut including Bifidobacteria and Lactobacillus.
- Probiotics help in preventing chronic constipation and raise levels of gut movements.
- Some probiotic-rich foods include yogurt, kimchi, sauerkraut, etc.
5) Prescription for laxatives.
- A patient suffering from stomach onset can consult a pharmacist or doctor from home to select an appropriate laxative.
Your doctor may recommend one of the following types:
- Osmotic laxatives: They soften stool by pulling water from the surrounding tissues into the digestive system.
- Stimulant laxatives: Stimulate the nerves in the gut to raise bowel movements.
- Stool softeners: Contain oils that soften stools to allow their easy passage through the gut.
- Bulking agents: fiber-based laxatives which are capable of increasing the water content of stool.
6) Selecting a FODMAP diet.
- Constipation can also be observed as a result of IBS.
- FODMAP refers to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
- This diet when taken in low amounts can be defined as an elimination diet that treats IBS and may relieve IBS-related constipation.
7) Intake of a glucomannan supplement.
- Glucomannan is a type of soluble fiber obtained from the roots of the konjac plant.
- It is considered to have effective action against constipation.
- It advances bowel movement and improves the balance of good bacteria in the gut.
8) Trying magnesium citrate.
- Magnesium citrate is a general home remedy against constipation.
- It is a type of osmotic laxative that people can buy from medical stores.
- Taking adequate quantities of magnesium supplements can benefit you in letting go of constipation.
- Doctors use advanced dosages to prepare and clean out the bowel before the operation or other medical trials.
9) Eat prunes.
- They are known as natural laxatives.
- People often vendor prunes and prune juice as nature’s remedy for constipation.
- Prunes consist of fiber and sorbitol which has a laxative effect on the body.
- Around 50 grams of prunes can be taken daily as an effective dosage.
- People with IBS should avoid prunes.
10) Avoiding dairy products.
- Intake of dairy products can cause constipation due to its effect on the gut’s movements.
- Instead increase the level of other calcium-rich foods, to check the improvement in condition.
