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Video: Natural Remedies For Constipation For Quick Results
2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10
One of the most common problems that affects people of all ages is bowel sluggishness. It is characterized by hard, dry stools and a reduced frequency of toilet visits. If you've ever faced this digestive disorder, you've probably learned about the five most common causes. In the text below, we zoom in on natural remedies for constipation and grandma's tips that can work wonders in this condition.
Natural remedies for constipation to try
Defecation is a vital function in keeping the body healthy. Typically, a person will need to pass at least three bowel movements per week. Constipation occurs when feces harden in the colon and it becomes difficult to get rid of. Dehydration, stress, lack of exercise, and fiber deficiency are some of the common causes. Overeating and consuming junk food can also contribute to this intestinal disorder. It is also a common side effect of many prescription drugs. Constipation can be very uncomfortable, but luckily there are methods that can help you get relief quickly.
1. Drink more water
Being dehydrated on a regular basis can make a person constipated. To avoid this, it is important to drink enough water every day. According to experts, carbonated water provides a discharge. However, consuming sparkling drinks such as sugary sodas is not a good idea as these can have adverse health effects and make the problem worse. For example, people with irritable bowel syndrome (IBS) should avoid carbonated water and other such liquids.
Bottom line, you should aim to drink around nine cups of fluid per day if you're female and 13 cups if you're male. While water is an ideal choice, don't also overlook the benefits of other drinks like the different types of tea which can all factor into your daily fluid intake.
2. Eat more fiber, especially soluble and non-fermentable fiber
This is because increasing fiber intake increases the volume and consistency of stools, which makes them easier to pass from the digestive system.
Different types of dietary fiber have varying effects on digestion. They are mainly divided into two categories: insoluble fiber and soluble fiber. Insoluble fiber is found in wheat bran, vegetables, and whole grains. They add bulk to stools and can help them go through their commute faster and easier. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as in certain fruits (berries, avocado, bananas, prunes, kiwi) and vegetables. They absorb water and form a gelatinous paste that softens feces and improves their consistency.
As for prunes, they contain sorbitol. It is a sugar alcohol that has a laxative effect. The effective dosage may be around 50 g, or seven medium prunes, twice a day. However, people with IBS should avoid these fruits because sugar alcohols are foods high in FODMAPs.
Figs likewise offer instant relief from constipation when soaked in hot water. You can include them in your diet to improve the condition of your digestive system.
When we talk about natural remedies for constipation, a vegetable is proven to be effective. It is known for its sour taste and is usually cooked with sugar. Rhubarb is also popular for having a laxative effect.
Ripe bananas are very helpful and are the perfect solution for immediate relief from intestinal disorders. They are a good source of fiber and stimulate the growth of good bacteria in the digestive tract.
Soluble non-fermentable fiber, such as psyllium, is also a good choice for fighting constipation. It is advisable to consume a mixture of soluble and insoluble fibers in a daily intake of 25 g for women and 38 g for men.
3. Do exercises
Studies have linked sedentary lifestyles to an increased risk of constipation. For this reason, some health care experts recommend increasing exercise to stimulate muscles in your gut and colon.
Try to take regular walks, swim, ride a bike or jog. It is recommended to be active at least 150 minutes per week. This equates to 30 minutes of aerobic exercise per day, five times per week. If that sounds like too much of a challenge, stick to a smaller goal to start.
4. Drink caffeinated coffee
For some people, consuming coffee can increase the urge to go to the bathroom. This is because the black liquid stimulates the muscles of the digestive system. Coffee may also contain small amounts of soluble fiber which helps prevent constipation by promoting the balance of gut bacteria. However, in people with IBS, it could make digestive problems worse.
Senna is a plant whose leaves and fruits are used as a laxative that stimulates the digestive tract to contract. The infusion takes about 8 hours to work. You can choose to take senna before you go to sleep so that it works at night and you can have a bowel movement in the morning.
Doctors consider senna safe for adults for short periods of time, but people should see a doctor if their symptoms do not go away after a few days. The plant is not recommended for pregnant women, those who are breastfeeding, or people with certain health conditions, such as inflammatory bowel disease. Additionally, the herb may be helpful in soothing irritable bowel syndrome (IBS) and hemorrhoids.
6. Eat probiotic foods
Probiotics can help prevent chronic bowel laziness. These are beneficial living bacteria that occur naturally in the gut. The best way to raise their levels is to eat probiotic foods or supplement yourself. Among the natural remedies for constipation are yogurt, homemade kefir, sauerkraut and kimchi. The first two make for a great breakfast, whether eaten as is or mixed with your favorite cereal. The probiotic strains of Lactobacillus and Bifidobacterium support a healthy gut, which results in easier bowel movements. People who regularly consume probiotics benefit from increased frequency, better consistency, and reduced digestive transit time.
7. Eat prebiotic foods - fruits and vegetables
Prebiotics improve digestive health by nourishing beneficial bacteria in the gut. They include oligosaccharides and inulin. In fact, some prebiotics can help increase the frequency of bowel movements and make them softer. In the list of foods for constipation in this category fall chicory, Jerusalem artichokes, garlic, onions, bananas, leeks, chickpeas.
8. Magnesium citrate
Magnesium citrate is a popular home remedy for constipation. It is a type of osmotic laxative that people can buy over the counter. Taking moderate amounts of this supplement can help relieve the problem of irregular bowel movements. In addition, doctors use higher doses of it to prepare and cleanse the patient's intestine before surgery or other medical procedures.
9. Coconut oil
According to doctors, eating a tablespoon or two of coconut oil every day may help lubricate your intestines. In turn, this can help prevent constipation.
If the thought of swallowing a spoonful of coconut oil doesn't appeal to you, there are other ways to add it to your diet. For example, you can use it to prepare a fatty coffee (bulletproof coffe) in the morning or mix it with vinegar to make a simple vinaigrette.
10. Abdominal massage
Massaging the abdomen is one of the best natural remedies for constipation. Lying on your back, press the abdomen clockwise for about 10 minutes. You can do this massage twice a day to stimulate the movement of stool through the colon to the rectum. Drinking hot water or tea before the massage can still have a beneficial effect.
11. Baking soda and hot water
Mix a teaspoon of baking soda in a quarter cup of hot water. This mixture should relieve the pain and pressure associated with constipation, as well as heartburn. The faster you drink, the more effective it seems to be. Consume early in the morning on an empty stomach!
Indeed, white powder is one of the oldest remedies for constipation known to man. The bicarbonate content helps your digestive system release trapped air that normally leads to abdominal bloating and gas. It is also great for re-alkalizing the stomach and reducing the amount of acid, making it easier for food to pass through the digestive system.
12. Olive oil
Take a tablespoon of olive oil before having your breakfast in the morning. As a nutrient-rich oil, it stimulates and lubricates the digestive tract, and provides antioxidant protection at the same time. Warning: consuming more than the recommended amount can lead to cramps and diarrhea!
13. Lemon water
Lemon juice contains citric acid which helps stimulate your digestive system and can also flush toxins from your body. It is found to be very useful and acts as a natural constipation relief.
You can take a glass of water and squeeze fresh lemon juice into it every morning. Plus, adding lemon to your tea is a grandma's trick that may even improve your digestion in the long run.
* Sources: medicalnewstoday.com