Constipation is a common problem that disrupts the lives of many. It occurs in about 20% of people. And is responsible for 8 million visits to the doctor every year. But now this problem is seen in epidemic form. There are many people suffering from constipation.
Constipation can be caused by dietary habits. And lifestyle habits, medication use, or various health problems.
But in most cases, the cause is unknown. Which is known as chronic idiopathic constipation. However, there are many natural remedies for constipation that can help relieve constipation.
Causes of constipation
Constipation is a condition where stool becomes hard and dry. And it becomes difficult to pass. The reasons are discussed below:
Lifestyle factors:
- Lack of fiber: Not having enough fiber in the diet.
- Drinking less water: Dehydration or not drinking enough water.
- Lack of exercise: Lack of physical activity.
- Change in routine: Travelling or changing sleep patterns.
- Excessive consumption of milk or cheese: Eating too much of these foods can cause constipation.
- Stress: Mental stress can disrupt bowel movements.
- Resisting the urge to defecate: Delaying bowel movements.
Meditations:
- Strong painkillers: Codeine, Oxycodone, etc.
- NSAIDs: Such as ibuprofen (Advil) or naproxen (Aleve).
- Antidepressants: Such as Prozac or Elavil.
- Iron pills: Iron pills can cause constipation.
Constipation can also be caused by blood pressure medications and allergy medications.
Medical conditions:
- Hypothyroidism, diabetes, uremia: Endocrine problems.
- Irritable bowel syndrome (IBS): Intestinal discomfort.
- Colorectal cancer or diverticulitis: Colon problems. Neurological diseases, such as stroke or Parkinson’s.
- Pregnancy: Due to hormonal changes.
These can cause constipation, so it needs to be treated and treated properly.
The main symptoms of constipation are:
- Fewer than three bowel movements per week
- Hard, dry, or lumpy stools
- Difficulty or pain with bowel movements
- Feeling that the stool is not completely empty
Best All-Natural Remedies For Constipation
Constipation generally hinders the normal functioning of the body. And it can also have adverse effects on physical and mental health. Here are some simple but effective best natural remedies for constipation:
1. Drink More Water
That’s why it’s important to drink water. Sparkling water (carbonated water) in particular may be more beneficial for some people. Because it increases bowel movements. However, avoid drinking sugary drinks or sodas because they can increase constipation.
2. Eat More Fiber
Fiber is the best natural remedies for constipation. To relieve constipation, you must increase the amount of fiber in your diet. Fiber softens stools and helps them move easily through your intestines. However, products like psyllium are the most effective. It will soften stools and help increase their bulk. Apple cider vinegar or capsicum can also be natural remedies.
3. Drink Coffee, Especially Caffeinated Coffee
Coffee is a very popular drink, and many people love it. Caffeinated coffee can help many people have a bowel movement. Coffee stimulates the muscles in the stomach. Which helps relieve constipation. However, IBS patients should be careful before drinking coffee. It can aggravate their problems. Coffee is a very easy way to use natural remedies for constipation.
4.Take Senna, an Herbal Laxative
Senna helps relieve constipation. It is available over-the-counter in the market. And is helpful in speeding up the bowel movement process. Senna contains an ingredient that stimulates the nerves in the intestines. And speeds up bowel movements. Doctors generally consider it safe for short-term use in adults. Senna is not recommended for pregnant women. breastfeeding women, or those with certain health conditions (such as inflammatory bowel disease).
5. Take Probiotic Supplements or Eat Probiotic Foods
Probiotics, or beneficial bacteria, can prevent constipation. If the balance of bacteria in someone’s intestines is disrupted, constipation can occur. Eating foods rich in probiotics can restore this balance and reduce constipation. Probiotic foods such as yoghurt and kimchi (fermented vegetables). Or sauerkraut (fermented cabbage) can help maintain good intestinal health and reduce constipation.
6. Over-the-counter or prescription laxatives
Various types of laxatives (such as bulking agents, stool softeners). And stimulant laxatives can be used to treat constipation. Laxatives help reduce constipation, but they should not be used regularly. And it is important to consult a doctor.
7. Try a low FODMAP Diet
The low FODMAP diet can be effective in treating IBS (irritable bowel syndrome). And can help reduce IBS-related constipation. FODMAP stands for fermentable oligosaccharides. And disaccharides, monosaccharides, and polyols. This diet involves eliminating high FODMAP foods for a period of time and then reintroducing them. This helps determine which foods the body can tolerate. However, for people with constipation-predominant IBS, the low FODMAP diet alone is not enough. Other aspects of their diet, such as getting enough water. And fiber is also important.
8. More Exercise
Light walking, swimming, or cycling can help relieve constipation. This is because they increase intestinal motility. But excessive exercise, such as running or jogging, can increase the problem in some cases. Especially for IBS patients. Therefore, exercise should be done according to your physical condition.
9. Eat Prebiotic Foods
Prebiotics are indigestible carbohydrate fibers that improve gut health. And help maintain a balance of bacteria. They can help reduce constipation by bulking up. And softening stools. Prebiotic foods include chicory, Jerusalem artichoke, garlic, onions, bananas, leeks, and spinach. However, garlic and onions are not suitable for IBS sufferers.
10. Try Magnesium Citrate
Magnesium citrate acts as a natural laxative and is very effective in relieving constipation. It is a popular osmotic laxative. Moderate amounts of magnesium supplements are beneficial. And higher doses are used to cleanse the intestines before surgery or medical procedures.
11. Eat Shirataki Noodles or Take a Glucomannan Supplement
Glucomannan which comes from the konjac plant, can help relieve constipation. It acts as a natural fiber and probiotic. Glucomannan is a great natural remedies for constipation. Because it combines both eating and relieving symptoms.
12. Eat Prunes
Prunes are a natural laxative. Studies have shown that prunes may be more effective than psyllium fiber. It is generally recommended to eat 50 grams (about 7 prunes) twice a day. However, IBS patients should avoid prunes because of the sorbitol content, as they are a high FODMAP food.
13. Try Avoiding Dairy
If someone feels that their constipation is increasing due to dairy foods, then they can eliminate them from their diet. For many people who cannot tolerate milk. Milk can cause constipation. This can be due to lactose intolerance or cow’s milk protein.
Constipation is a common but unbearable problem. The above-mentioned natural remedies for constipation can be effective for most people. But if constipation continues for a long time, a doctor should be consulted.
Natural remedies For Constipation During Pregnancy
Constipation is a common problem during pregnancy. It can be very troublesome for many pregnant women. Hormonal changes, especially the increase in the hormone progesterone. And relaxes the muscles of the intestines. Which slows down the digestive process and causes constipation. In addition, pressure on the uterus and the iron in prenatal vitamins can also cause constipation.
Natural remedies for constipation are very important to get rid of this problem. It is very important for pregnant women to include enough fiber in their daily diet. Fresh fruits, vegetables, beans, lentils. And whole grain breads are good sources of fiber. Along with this, one should drink enough water during the day. Because water helps to keep the intestines soft.
Regular physical activity can also help reduce constipation. Walking or doing yoga for 20-30 minutes three days a week can help solve the problem. It is recommended for pregnant women to eat five to six small meals a day and drink plenty of water. This helps in easy digestion and keeps the bowels healthy.
By following these small natural and home remedies, it is possible to avoid constipation during pregnancy.
Natural remedies for constipation for babies
Constipation in children is a common problem that often occurs due to changes in diet. changes in habits, or the body’s inability to absorb fluids normally. In many cases, natural remedies for constipation remedies can help relieve constipation in children.
Here are five home remedies that can help reduce constipation in children:
1. Exercise
When babies are unable to walk or crawl, parents can move their legs. Which helps stimulate the intestines and relieve constipation. It is also possible to increase bowel function by moving the legs while lying on the back.
2. A Warm Bath
A warm bath can help relax your baby’s stomach muscles. And reduce their discomfort. This natural remedies for constipation can be quite effective for constipation.
3. Hydration
Babies need to be fed the right amount of fluids. Which is very important in relieving constipation. Generally, babies over 6 months of age should be given adequate amounts of water. when they start eating solid foods. Because adequate amounts of water will relieve your baby from constipation.
4. Other Dietary Change
Fiber-rich foods such as pureed broccoli, carrots, oatmeal, or pureed peaches or pears should be added to your child’s diet. These foods can help reduce constipation. However, you should consult your doctor before changing or introducing a new diet to your child.
5. Taking a Rectal Temperature
In some cases, a doctor may recommend checking a child’s rectal temperature. This can help the child pass stool. However, it should not be used too much. This can make constipation worse.
These methods should not be overused. This can make constipation worse. If children repeatedly refuse to pass stool without help. Or if they start to feel uncomfortable with bowel movements. They may feel more distressed.
Children may become more restless or cry during bowel movements. A health worker can best advise on how to use these methods safely.
Top Foods That Cause Constipation
For those who suffer from chronic constipation, some foods can aggravate the problem. Some foods that increase constipation are described bellows:-
| Name | Cause |
| Refined grains | White bread, pizza dough, cakes, etc., which are low in fiber. These foods can increase constipation due to their low fiber content.
|
| Salty snacks | Foods that contain a lot of salt, such as chips, fries, processed meats, etc., can increase dehydration, which can cause constipation. |
| Garlic and Onions | Some IBS patients cannot digest a type of sugar called FODMAPs well. Garlic and onions are high in FODMAPs, which can cause constipation. |
| Bananas | Ripe bananas can cause constipation because they slow down the digestive system. Unripe bananas are low in FODMAPs and may be helpful for IBS sufferers. |
| Legumes | Pulses can also be a FODMAP food and can cause digestive problems in people, which can lead to constipation. |
| Eggs and other allergens | Some people believe that eggs cause constipation, although there is not much scientific evidence for this. However, since eggs are a low-fiber food, eating too many can cause constipation. |
| Milk and dairy products | Many people believe that consuming milk or cow’s milk products causes constipation. There can be various reasons for this, such as an allergy to milk protein or lactose intolerance.
|
Conclusion
Constipation is a common but annoying problem that can affect the quality of life. It can be controlled by a proper diet. Regular exercise and drinking enough water. We have also already discussed natural remedies for constipation.
Natural ways will be quite effective in eliminating the problem of constipation. Also, regular health check-ups will help in dealing with the problem of constipation properly.
FAQ
what are the best natural remedies for constipation?
Fiber-Rich Foods: Whole grains, fruits, vegetables, Water: Staying hydrated helps soften stools.
Flaxseeds: Rich in fiber, promotes regular bowel movements, Aloe Vera: Natural laxative, helps with digestion.
Coconut Oil: Stimulates digestion and relieves constipation, Probiotics: Support gut health and regularity.
How to Relieve Constipation on the Toilet Immediately?
Sit on the toilet and keep your legs slightly elevated; this will help the stool pass faster. Then take slow, deep breaths and try to stay calm; this will help the stool pass faster.
How Can I get Unconstipated Fast And Naturally?
First, drink plenty of water because hydration helps reduce constipation. Then eat fiber-rich foods like fruits, vegetables, or whole grains. Also, light exercise like walking or swimming will help increase bowel movements.
How to Loosen a Bowel Blockage at Home?
Drink warm water and eat foods containing magnesium citrate or fiber, such as vegetables or fruits, as these increase intestinal motility and help loosen stools.
Which Fruit Is Good For Constipation?
Papaya, apple, pear, and plum are four fruits that are very beneficial in reducing constipation. They contain a lot of fiber, which improves the texture of stool and aids in digestion.
