It’s defined as having difficulty, dry bowel movements, or going fewer than three times a week or in severe constipation less than 1 time.
Constipation is the general digestive problem in the United States, affecting about 2.5 million people.
Recently, a survey was conducted by a global marketing research agency, found that 14% of India’s urban population suffers from acute constipation.
There are many natural methods to get rid of constipation. Here are 9 natural home remedies to relieve constipation and most of these remedies are also supported by science.
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| credit- Mom junction |
1. Drink more water
Getting dehydrated repeatedly can make you constipated. To stop this, It is necessary to drink sufficient water and stay hydrated.
However, don’t begin drinking more carbonated drinks like sugared soda, as they’re a poor option for your health and may make your constipation severe.
2. Eat food containing more fiber
People who have constipation are often informed to raise their fiber intake.
This is because raising fiber intake is thought to raise the bulk and consistency of bowel movements, making it easier to pass.
In fact, a recent analysis found that 77% of people with acute constipation have profited from fiber supplementation.
However, some studies have also discovered that raising fiber intake can also create a problem worse. This is because the kind of dietary fiber you attach to your diet is important.
Avoid Insoluble fibers in your diet like vegetables and whole grain.
Try Soluble fibers present in oat bran, barley, nuts, beans, green tea, lentils, peas, filling foods, and some fruits. Which soothes your stools and recovers the consistency.
3. Drink caffeinated coffee
Coffee stimulates the muscles of your digestive system, so it may raise the desire to go to the bathroom.
In fact, one study discovers that caffeinated coffee can stimulate your gut. This effect is 60% powerful than drinking water and 23% powerful than drinking decaffeinated coffee.
Small amounts of soluble fibers are present in coffee that aid prevent constipation by recovering the balance of your gut bacteria.
4. Get some exercise
Light exercise such as walking or jogging can boost bowel movements by raising blood flow to your abdomen.
Exercise can decrease the symptoms of constipation in some people.
5. Take a laxative stimulant
The laxative stimulant is created to force bowel movement by compressing the bowel. You can get the stimulant at medical.
Some well-known options include:
- bisacodyl (Dulcolax, Ducodyl, Correctol)
- senna-sennosides (Senokot)
- However, these laxatives should not be taken repeatedly without first talking to your doctor.
6. Take an osmotic Laxatives
Osmotic laxatives act little differently than stimulant laxatives. They’re created to aid migrate fluids through the colon.
Some examples are:
- magnesium hydroxide (Phillips Milk of Magnesia)
- magnesium citrate
- lactulose (Kristalose)
- polyethylene glycol (MiraLAX)
7. Eat prunes
Prunes hold sugary alcohol sorbitol, which has a laxative impact. Prunes can be a very advantageous cure for constipation.
Research has shown that prunes may be more helpful than fiber. If you have constipation, prunes could be the trouble-free natural solution available.
8. A stool softener can be used
One general reason for constipation is dehydration, which can lead to hard stool. Using a stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak), can moisten the stool by twitching water from your intestines. This allows the stool to leave your body more comfortably.
9. Try to avoid dairy products
In some situations, a dairy intolerance can lead to constipation due to its impact on your gut movements.
Children with cow’s milk protein intolerance and adults with lactose intolerance may face constipation.
If you suspect dairy is a problem, try to substitute dairy food with other calcium-rich foods in your diet.
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