Almost everyone experiences constipation at some point in their life. It is estimated that about 14% of people suffer from chronic constipation. At times, you will experience the symptoms of passing stools even less than three times a week.
Fortunately, some foods and home-based remedies can help reduce constipation by adding bulk, decreasing gut transit time, softening the stool, and/or rising stool frequency.
Here are 9 natural ways that help to relieve constipation and keep you healthy:
1. Drink more water
Less intake of water will make you dehydrated and increase constipation in your body. To avoid this, drink enough amount of water throughout the day. According to certain studies, sparkling water is more helpful than tap water for reducing constipation. When you’re constipated, by drinking some sparkling or carbonated water, you could find relief and feel hydrated and get things moving again. However, be mindful that if you drink too much of carbonated water or sugary soda, may make your constipation even worse.
2. Exercise and Yoga
From the ancient age, exercise and yoga have been recommended as the best way of living a fit and healthy life. In fact, many studies indicate that exercise helps in increasing the frequency of bowel movements and has no side effects. The study on constipated people with IBS, which is a recent study, found some interesting results and it has been proved that exercise significantly reduced symptoms of constipation. If you are regularly constipated, then the regular walk will definitely worth a try.
Coffee can provoke your colon and help you lose your stomach waste quickly. In fact, a scientific study has found that caffeinated coffee can fuel your gut in the same way that a meal can. Even there are other hot drinks that work well as a natural home remedy for constipation. Such as Herbal tea, or a cup of warm water with honey, or lemon juice can help stimulate your colon.
4. High-fiber intake
It is considered that on an average, a woman’s body requires around 25 grams of fiber a day, and a man requires somewhere between 30 and 35 grams a day. And so, to have a well working digestive system, one must make sure that the right amount of fiber is included in their diet. Dried beans, figs, prunes, pears and oatmeal consists of high in soluble fiber.
5. Probiotic supplements for chronic constipation
In a recent study, it is reviewed that probiotics appear to treat functional constipation by escalating the occurrence of bowel movements and recovering stool consistency. To make a habit of taking probiotics in your daily diet, try eating food which contains probiotic. For example, sauerkraut, yogurt, and kimchi which contain live, friendly bacteria. On the other hand, you can try a probiotic supplement which is generally recommended to take it continuously for at least 4 weeks to observe if it has any valuable effects.
6. Ginger for constipation
Ginger has always been one of the most used ingredients to make herbal medicine as it can relieve some digestive difficulties & health issues. The best way to go is drinking ginger tea, yes ginger is a “tepid” herb that grounds the inside of the body and generates heat. Herbalists have stated it to be a great remedy to speed up sluggish digestion. The hot water in the tea will also stimulate digestion and make the stool easier.
7. Flaxseeds for constipation
Flaxseeds and flaxseeds oil work well in the handling of constipation were proved by a small study. Those who took part in the research took4 mm of this oil every day, and they experience a significant change in their digestive system. In addition to plentiful other health benefits, flaxseeds are wealthy in both the forms – soluble and insoluble, which makes them ideal in terms of digestion. Just 1 tablespoon (10 grams) of whole flax seeds contains 2.8 grams of fiber, meeting 11% of your daily needs.
8. Peppermint essential oil for constipation
Peppermint oil helps in calming the smooth muscles inside your stomach as well as in your digestive tract as it contains antispasmodic properties. Besides, this particular herb has pain relieving properties which certainly help in reducing the pain. To avoid chronic constipation, one must drink a peppermint drink between meals up to three to five times each day. Peppermint is also offered in the form of capsules that can be taken as one to two capsules up to three times per day.
Constipation can also be treated with a laxative. There is a variety of different laxatives available in the market. After examining you, the doctor will be able to recommend the most suitable one for you. According to the recent look through, Amitiza is highly recommended medicine for constipation, and it is readily available at any nearby medical store.
Constipation has various causes, but generally, it is the consequence of irregular digestion of food in the digestive system. This might be because of dehydration, medications, illness, poor diet, diseases upsetting the nervous system.