How To Relieve Constipation with Home Remedies
If your bowel movements are irregular, or your stool is hard and dry, sometimes even painful, you’re probably experiencing a constipation.
Here are several home remedies for constipation that can help you alleviate this discomfort.
If you are experiencing some other signs such as abdominal pain, bloody stool, or unexpected weight loss then you should definitely visit a doctor.
Fish oil taken from the diet or as supplements is rich in omega-3 fatty acids, which play a key role in many bodily functions, including digestion. Some studies have shown that omega-3s are very helpful in managing symptoms of Crohn’s disease and ulcerative colitis, which include constipation.
It is important to know that fish oil supplements should be taken with precaution. High dosage of any omega-3 fatty acids can increase bleeding. This is especially important for people who bruise easily or have bleeding disorders. Fish oil can also cause gas and bloating, sometimes even diarrhea.
Castor oil has laxative property and can be used as a home remedy for constipation. One study in Nigeria found that oral castor oil improves the bowel movement and that have helped children with chronic constipation.
Castor oil should be cautiously used as home remedy for constipation. It shouldn’t be taken before going to sleep because of its quick effects. Since it has bad taste, it is better to take it mixed with natural sweetener or orange juice. Do not take it in large amounts.
Fiber is the best known home remedy for constipation. The recommended dosage is 20 to 35 grams per day and can be found in fruits, vegetables and whole grains. It is very important to drink plenty of water when using fiber as a remedy, otherwise it will make constipation worse.
Herbs are being used as home remedies for constipation for thousands of years. There are plenty if herbs that can help you relieve constipation, such as: flaxseed, fenugreek, and barley. Remember that flaxseed oil doesn’t have the same effect as the actual flaxseeds. Also, you can try stimulant herbs for constipation, such as senna, Cascara segrada, and aloe.
When taking aloe as stimulant laxative you may experience cramping, that’s why it is important to consult your doctor before taking any herbs.
Probiotics are the bacteria in the intestines that promote better digestion. Many probiotics such as Lactobacillus, Bifidobacterium, and Sacchromyces boulardi, can be taken as supplements or through some foods, such as yogurt. Probiotics are an effective non-drug cure for constipation and they are easy home remedy that can be found in your refrigerator.
Drink lots of water
Drink at least eight glasses of non-caffeinated fluids a day while you are constipated. Dehydration is a common cause of constipation, and can make it worse if you continue to drink too little water.
Increase fiber intake, gradually
Dietary fiber is the most significant component of your diet for encouraging healthy bowel movements. Adults should eat 20–35 grams of fiber each day, but gradually work your way up to this amount to avoid gas and bloating.
Eat fewer low-fiber foods
Adding fiber to your diet won’t help as much if you simply add it to the rest of your diet. Meat, cheese, and processed foods contain little to no fiber, and can lead to dry stools if they make up a large portion of your diet. Eat these in small portions only while you are constipated, and try to replace some of them with fiber foods in your regular diet.
Try doing without milk and other dairy products for a few days, to see if it helps. Many people have trouble digesting lactose, which can give them gas or constipation.
Be aware of foods that may cause constipation
The following foods are usually fine in moderation. If they make up a large portion of your diet, however, they are probably contributing to your constipation:
- High-fat meats
- Rich, sugary desserts
- Processed foods
See to your bathroom needs promptly
Visit the toilet as soon as you feel the need for a bowel movement. Delaying the visit worsens constipation.
Give yourself time on the toilet
Straining on the toilet can lead to painful complications such as hemorrhoids or anal fissures. Go easy on your digestive system by giving it time to move on its own.
Exercise can stimulate your bowels, even if it’s just a 10 minute walk several times a day. Aerobic exercise such as running or swimming is particularly effective.
Try stretching or yoga
This is another form of light exercise that can aid digestion. Some people find yoga particularly effective, perhaps because it stretches the abdomen.
Eat prunes. Prunes are high in fiber
They also contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation.Sorbitol is a mild colonic stimulant that helps reduce the transit time of stool and decreases the risk of constipation.
Avoid cheese and dairy products
Cheese and dairy products usually contain lactose, which many people are very sensitive to. This lactose can cause gas, bloating, and constipation for some people. If you’re having trouble with constipation, cut cheese, milk, and most other dairy products out of your diet until you’re feeling better.
Incorporate yogurt into your daily diet
Yogurt contains live bacterial cultures that create the right environment for your digestive system to stay healthy and run on a regular schedule. Try adding a cup of yogurt to your daily diet.
Get more exercise
A lack of exercise may cause weakness in your intestines, making it hard to pass waste regularly. Sedentary lifestyles can affect digestion and cause constipation. Get moderate exercise at least 3-4 times a week.